What is the 20% rule for backpacking?
Something to consider on your next multi-dayer
The 20% rule is a long-standing guideline suggesting that your fully loaded multi-day hiking pack should weigh no more than 20% of your body weight.
For example, if you weigh 80kg, your pack — including all your gear, food and water for a multi-day hike — should weigh no more than 16kg.
For day walks, many hikers aim for around 10% of their body weight, although this can vary depending on the terrain, weather and trip length.
While the rule provides a useful benchmark for comfort and safety, most experienced bushwalkers see it as a flexible upper limit rather than a hard-and-fast rule.
Your ideal pack weight will depend on your fitness, experience, the difficulty of the track and the equipment you carry.
Ultimately, you know your own capabilities best, so focus on carrying the lightest pack you can without compromising safety, comfort or essential gear.
How to stick with the 20% rule
Start by laying out everything you plan to take and question whether each item is truly essential.
Lightweight gear, from tents and sleeping bags to cookware, can significantly reduce your overall load.
Repackage food into zip-lock bags instead of carrying bulky packaging, and only pack the amount you’ll actually need. Water is one of the heaviest items you’ll carry, so research reliable refill points along your route rather than setting off with more than necessary.
Clothing is another area where weight quickly adds up. Choose versatile layers that can be mixed and matched, and avoid packing “just in case” outfits. Wear your heaviest boots and clothing rather than carrying them.
Distribute weight carefully by placing heavier items close to your back and centred between your shoulders and hips.
This improves stability and makes the pack feel lighter. Before every trip, weigh your loaded backpack and look for opportunities to shave off a few hundred grams. Small savings across multiple items can easily remove several kilograms, making every climb easier and every kilometre more enjoyable.
