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 10–20% 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 6–12 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.
What Is Base Weight?
When hikers talk about pack weight, you’ll often hear the term base weight.
Base weight is the total weight of your backpack and all your gear — excluding food, water, and fuel.
So it includes things like:
- Your backpack
- Tent or shelter
- Sleeping bag and mat
- Clothing
- Stove and cookware
- First aid kit and essentials
It does not include:
- Food
- Water
- Gas canisters or liquid fuel
Why does this matter?
Because base weight is the part you can control and improve long term. Food and water change depending on the hike. Your gear setup doesn’t (considering same weather, trail type, etc.).
When I say my pack is around 8 kg base weight, that means all my core gear adds up to 8 kg before I add food and water for the trip.
If you want to reduce pack weight, start by reducing base weight. That’s where the biggest long-term improvements happen.
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.
Photo: Variety of items I normally take, from cheap options (rice, tuna, oats) to expensive ones (freeze dried dinner)
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.
Track Your Pack With LighterPack
If you really want to understand where your weight is coming from, I highly recommend using LighterPack.
It’s a free online tool that lets you list every item in your pack and see exactly how much each piece weighs. You can separate:
- Base weight
- Consumables (food, water, fuel)
- Worn weight (clothes you hike in)
The biggest benefit? It shows you where the real weight is hiding.
Often it’s not the “small items” that add up. It’s one heavy tent, one bulky sleeping bag, or a few unnecessary extras.
If you’re curious, here’s my full pack breakdown for a recent 4-days hike:
View My LighterPack List Here.
Photo: Snapshot from my Lighterpack list.
This is the setup that gets me to around 8 kg base weight. It’s not extreme ultralight, but it’s realistic, comfortable, and sustainable for me.
Even if you don’t change anything immediately, simply seeing your pack weight laid out item by item can completely change how you think about what you carry.
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 (no tent or mattress)
- 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.
