Loads currently recommended by the U.S. Army infantry school are 33 kg for an approach march load (45% of body weight) and 22 kg for a combat load (30% of body weight).
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A Service Member's ruck sack weighs about 45 pounds without water!!!! If you're joining us in person or virtually, and want to get some tips on how to pack your ruck properly, and/or what typically goes into a ruck sack, here's a tutorial to help you out! Get to packing now, and show us what's in your ruck sack!
A loaded backpacking pack should not weigh more than about 20 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 30 pounds for backpacking.) A loaded day hiking pack should not weigh more than about 10 percent of your body weight.
An empty one seems to weigh more than a civilian backpack because it needs to be able to endure a harsher environment for a longer period of time than a civilian backpack, since it needs to carry more weight and the consequences of it failing can be way more serious.
Parents are often surprised at how much their child's backpack actually weighs. As a general rule, to prevent injury, a full backpack should weigh no more than 10 to 20 percent of your child's body weight.