Guide · Food

How much food you need

Knowing roughly how much food a person needs helps you plan a store and make supplies last. You don't need to be exact; a rough idea is enough.

Daily energy needs

Food energy is measured in calories (kcal).

• Most adults need around 2,000–2,500 kcal per day.
• Children need less, depending on age: roughly 1,000–2,000 kcal.
• Teenagers can need as much as adults, or more.
• Cold weather, hard physical work and walking long distances can increase needs a lot, sometimes to 3,000–4,000 kcal.
• Pregnant and breastfeeding women need a little more.

What that looks like

Approximate energy in common store-cupboard foods:

• A 400 g tin of baked beans: about 300 kcal.
• 100 g of dry pasta or rice: about 350 kcal.
• 100 g of oats: about 370 kcal.
• 100 g of peanut butter: about 600 kcal.
• 100 g of nuts: about 600 kcal.
• A 400 g tin of soup: about 150–250 kcal.

Check packet labels for exact figures. Fats, nuts and dried foods give the most energy for their weight.

Planning a store

1. Count the people, including babies and pets.
2. Decide how many days to plan for: at least 3, ideally 2 weeks.
3. Multiply people by days by about 2,000 kcal.
4. Choose foods you normally eat, so they get used and replaced.

For example, two adults for 7 days need about 28,000 kcal. That is roughly 8 kg of dry pasta and rice, or a mix of tins, oats, peanut butter and pasta.

A balanced mix

Calories keep you going, but a mix helps you stay healthy.

• Carbohydrates: pasta, rice, oats, crackers.
• Protein: tinned fish and meat, beans, lentils, nuts.
• Fats: oil, peanut butter, nuts.
• Vitamins: tinned and dried fruit and vegetables.

Water comes first

Plan about 3 litres of water per person per day for drinking, and more in heat or if you are active. Extra is needed for cooking and washing. You can survive for weeks without food, but only a few days without water.

Reality check

Most healthy adults can get through days or even weeks on less food than normal. Eating less is uncomfortable, but if supplies are short, see the guide to rationing food.

This article is in the Grid Survivor app, searchable with no signal. Get the app · £4.99