The Wallet Shoppe
Backpack weight guidelines vary with the person and the activity. Weigh the loaded pack, including the bag itself, and treat percentage rules as starting points rather than guarantees that a load is comfortable or safe.
A short commute, a school day, and an overnight hike need different packing decisions.
Weight Guidelines by Use
| Use | Published guideline | How to apply it |
|---|---|---|
| Child’s school backpack | The American Academy of Pediatrics says no more than 15% of body weight | Keep it lighter when possible and check fit and signs of discomfort |
| Day hiking | REI suggests about 10% of body weight or less | Include water and everything carried for the route |
| Overnight backpacking | REI suggests about 20% of body weight or less | Account for food, water, shelter, and conditions; do not discard necessary safety gear to reach a number |
| Adult commuting | No single percentage suits every person and commute | Carry what you need and reduce the load if it causes discomfort |
Sources: AAP school backpack guidance and REI pack-weight advice.
For a 150-pound adult, REI’s day-hiking guideline works out to 15 pounds and its backpacking guideline to 30 pounds. These are reference figures, not targets to fill up to.
Weigh What You Actually Carry
Pack the bag as you would for the day. Include the full water bottle, charger, lunch, and anything in the external pockets.
A luggage scale is convenient. If you use bathroom scales, weigh yourself with and without the pack and subtract the two readings. That’s often easier than trying to balance a bag on the platform.
School Bags: Check the Load Together
When I realized how heavy my daughter’s school backpack had become, the textbooks and gym gear explained much of it. It was worth emptying the bag together rather than guessing from its size.
Use both shoulder straps, adjusted to keep the pack close to the body. If a child struggles to lift it, leans to carry it, or reports pain, reduce the load and review what has to travel each day. Ask the school about storage or alternatives for heavy books. Discuss persistent discomfort with the child’s healthcare professional.
Commuting: Remove the Things That Live There by Accident
Old paperwork, spare cables, and duplicate chargers are easy weight to overlook. Empty the bag periodically and put back only the items you need.
Check the bag’s own weight before replacing it. Extra compartments and padding are useful only if they serve your routine. Try a new bag with your actual contents and walk with it during the return period.
Hiking: Reduce Weight Without Losing Necessary Gear
Start with a packing list suited to the route, weather, water access, and expected duration. Don’t interpret “pack light” as “leave the emergency equipment behind.”
Review unnecessary duplicates and bulky comforts before replacing equipment. When a tent, sleep system, or pack needs replacing, compare weight alongside fit, durability, and the conditions it is designed for.
Take a short practice walk with the loaded pack before a longer trip. Adjust it and reassess the load if it is uncomfortable. Our hiking backpack packing guide covers arranging the contents and keeping frequently used items accessible.
