Petersuan: For example, I am a 215 lb, 5'10" female. My Basal Metabolic Rate (or how many calories I would burn in one day if all I did was lie in bed and stare at the ceiling) is about 1900. That's more than half of your 3000 calories-burned goal. It doesn't take a whole lot of hiking, particularly with weight, in order to meet and/or exceed that number, unless you're very small and skinny. So if you want to up your calories burned, carry more, hike longer, and do it with lots of elevation gain/loss.