My wife and I try to keep our loads within 20% of body weight...and that works our pretty well. We can go for a week without passing that limit.

The list is on our website.
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Check our our website: http://www.backpackthesierra.com/

Or just read a good mystery novel set in the Sierra; https://www.amazon.com/Danger-Falling-Rocks-Paul-Wagner/dp/0984884963