A first backpacking load is usually 10 lb heavier than it needs to be, and half of that excess is fear: a second stove, a spare everything, a book. The plan below targets a base weight of 15–20 lb, which is comfortable for a fit beginner and light enough to enjoy the walk.
Base weight targets
| Level | Base weight | Feels like |
|---|---|---|
| Ultralight | Under 12 lb | Expensive, careful |
| Light | 12–18 lb | Comfortable |
| Standard | 18–25 lb | Manageable |
| Heavy | Over 25 lb | Suffering on hills |
Base weight is everything except food, water, and fuel. Weigh your kit once and write the number down; guessing is always optimistic.
Worn versus packed
| Worn | Packed |
|---|---|
| Boots | Camp shoes |
| Trousers | Spare trousers |
| Base layer | Spare base layer |
| Hat, gloves | Rain shell |
| Trekking poles | Sleep system |
The rule: anything you wear all day is not in the pack. A jacket worn at the start is not base weight, but a jacket you might need at lunch is.
Weight distribution
| Zone | Contents |
|---|---|
| Bottom | Sleep system |
| Middle, against spine | Heavy items: food, stove, water |
| Top | Layers, first aid |
| Lid | Map, snacks, headlamp |
| Pockets | Water, filter, sunscreen |
Heavy weight should sit high and close to your spine, between the shoulder blades. Weight low and away from the body pulls you backwards on every climb.
Food weight
| Days | Food weight | Calories |
|---|---|---|
| 1 | 1.5 lb | 2,500 |
| 2 | 2.5–3 lb | 5,000 |
| 3 | 3.5–4.5 lb | 7,500 |
| 5 | 5–6 lb | 12,500 |
Aim for 125 kcal per ounce. Below 100 kcal/oz you are carrying water weight in food; above 150 you are eating oil and nuts, which is fine for two days and tiresome for five.
Water weight
| Condition | Per day |
|---|---|
| Cool, easy | 2 L (4.4 lb) |
| Warm, moderate | 3 L (6.6 lb) |
| Hot, climbing | 4 L (8.8 lb) |
| With refills available | Carry 1–2 L |
Water is 2.2 lb per litre. A filter weighs 3 oz and turns a 4 L carry into a 1 L carry — the single best weight trade in backpacking.
Pack fit
| Check | Correct |
|---|---|
| Hip belt | Covers hip bones, carries 80% of load |
| Shoulder straps | Touch, do not press |
| Sternum strap | 2 in below collarbone |
| Load lifters | Angled 45° forward |
| Torso length | Measured, not guessed |
If your shoulders ache before your legs do, the pack is not fitted. That is a fitting problem, not a fitness problem.
The first-trip kit
| Item | Weight |
|---|---|
| Pack | 3 lb |
| Tent (split) | 2 lb |
| Bag | 2 lb |
| Pad | 1 lb |
| Stove and pot | 1 lb |
| Layers and shell | 2 lb |
| Water filter | 3 oz |
| Headlamp, kit, misc | 1 lb |
| Total base | 12–14 lb |
That leaves 6–8 lb for food and water on a two-night trip, for a total of about 20 lb.
What to leave behind
| Item | Why |
|---|---|
| Second stove | One is enough |
| Camp chair | Sit on a pad |
| Full cookset | One pot |
| Cotton anything | Stays wet |
| Heavy camera kit | Phone or compact |
| “Just in case” tools | One repair kit |
Weigh it before you go
Put the loaded pack on a scale the night before. If it is over 30 lb for a weekend, something in there is not being used. Take it out, and note what you removed — the list becomes your packing list next time.
Test the load before the trail
Walk a mile with the loaded pack the week before the trip. You will learn three things: whether the hip belt carries the weight, whether the shoulder straps rub, and whether 20 lb feels like 20 lb.
Adjust at home, where you have tools and time, not at the trailhead where you have neither.
Group gear splits
Two people share a tent, a stove, and a pot: one carries the tent body, the other the fly and poles; one carries the stove, the other the fuel and pot. That split saves roughly 3 lb each.
The 10% rule
Pack weight should stay under 20% of body weight for comfort, and under 25% as a hard ceiling. A 150 lb hiker carries 30 lb comfortably; a 110 lb hiker should aim for 20 lb total.
Where to go next
For pack sizing, see the backpack size guide; for car versus backpacking, the comparison; for hiking plans, the trail planning guide.
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