To calculate the food needed for walking 30 km at 5 km/hr, one must first determine the energy required, which is approximately 2,100,000 J for a 70 kg person. This energy is then converted using the food energy equivalent of 2.1 x 10^7 J/kg. The calculation shows that about 0.1 kg of food is needed for this distance. However, this estimate can vary based on individual factors like weight, metabolism, and food type. Listening to one's body for hunger and energy signals is crucial during physical activity.