I think I've posted this before: the load you can carry doesn't depend on your current weight, it depends on your "normal" (formerly "ideal" but that probably comes too close to body-shaming) weight:
Pack weight is simply a way to quantify pain – but carrying a load doesn’t have to be painful if you limit yourself to what you can comfortably carry. Most people can carry a fourth of their “normal” body weight comfortably. You can find charts that classify your weight as “normal” or “overweight” on the Center for Disease Control website (
www.cdc.gov) by searching “Body Mass Index” (BMI.) Your real load includes your gear, supplies, and excess body weight. For example, if your BMI normal weight is one-hundred-eighty pounds, you shouldn’t carry more than forty-five pounds. If you’re ten pounds overweight, your pack shouldn’t weigh more than thirty-five pounds.
It makes sense: I'm about 10 pounds over my "normal" weight, and am not in the greatest shape. At 180, does it make sense that I can comfortably carry a pack that weighs 5 pounds more than a physically-fit 160-pound person? Of course not.