If you're planning a multi-day hike, one of the biggest questions you’ll ask yourself is: how heavy should my pack actually be?
You’ll see general advice online like “10–20% of your body weight” — but that doesn’t always feel helpful when you’re standing there staring at a loaded backpack.
So let’s break it down properly, with real numbers and real experience.
The General Rule (But With Context)
A common guideline is that your pack should weigh around 15–20% of your body weight for multi-day hiking.
For example, I’m 1.63 m tall and weigh 63 kg. That would suggest a pack somewhere between 9–12 kg.
But here’s the reality.
My Pack Used to Be 17 kg
When I first started multi-day hiking, my pack was around 17 kg.
Was it manageable? Yes.
Was it comfortable? Not really.
I could hike all day, but I felt it every single day. My shoulders were tight, my hips sore, and downhill sections were harder than they needed to be.
I thought that was just part of hiking.
Now I Sit Around 8 kg (Plus Food & Water)
Over time, I slowly reduced my base weight. Today my pack sits at around 8 kg base weight — before adding food and water. I upgraded to a lighter 35L backpack and couldn't be happier.
Once I add:
- Food (around 500 g per day for me)
- Water (usually 1–2 litres depending on the track)
I’m typically hiking with 10–12 kg at the start of a trip.
The difference?
Game changer.
I move better. I recover faster. Downhill is easier. My energy lasts longer.
Do You Need to Go Ultralight?
Some hikers get their base weight down to 5 kg or less. That’s impressive — but it usually means carrying only the absolute essentials.
You don’t need to go that extreme.
The goal isn’t to suffer in the name of grams. The goal is to remove unnecessary weight while keeping comfort and safety.
For most people, a base weight between 7–10 kg is a very realistic and comfortable target.
What About Food Weight?
Food is one of the easiest places to accidentally overpack.
I personally keep my food around 500 g per day. I know that’s on the lower side, but it works for me.
You need to test what works for your calorie needs, metabolism, and hiking intensity.
If you're unsure where to start, I recommend reading:
One thing that made a big difference for me was trying dehydrated meals. Yes, they cost more. But testing them once helps you understand:
- How full you actually feel
- How your energy levels respond
- Whether the weight savings are worth it for you
You can also mix in budget supermarket alternatives. It doesn’t have to be expensive to be lighter.
So… How Heavy Should YOUR Pack Be?
Here’s a simple breakdown:
- Beginner range: 12–17 kg total pack weight
- Comfortable target: 9–12 kg total pack weight
- Lightweight range: 7–10 kg base weight
- Ultralight: 5–7 kg base weight
If your pack is around 15–17 kg and you feel fine, that’s okay. But if you’re finishing every day sore and drained, it might not be your fitness — it might be your pack.
Final Tip: If You Want to Go Lighter, Buy a Smaller Backpack
This might sound backwards, but one of the most effective ways to reduce weight is to reduce space.
If you carry a 65L or 75L backpack, you’ll naturally feel tempted to fill it. Extra clothes. Extra snacks. Extra “just in case” items.
When you reduce your pack size, you’re forced to be intentional.
I personally use:
- 35L for hut-to-hut hikes
- 46L for multi-day hikes (and camping) up to 4 days
- 55L for all other hikes (up to 12 days so far!)
And that’s more than enough.
A smaller backpack automatically limits overpacking and helps you focus on essentials. It’s one of the simplest ways to lighten your load without obsessing over every gram.
The Real Goal
You won’t win a medal for the lightest backpack.
You win when:
- You still enjoy the hike on day three.
- Your knees survive the descents.
- You wake up ready to move again.
Reducing weight doesn’t mean stripping away comfort. It means being intentional.
And once you feel the difference between 17 kg and 10 kg, you’ll never go back.