Body Weight · All Things Camino

BMI is calculated using your weight in kilograms divided by your height in metres squared.

BMI = Weight (kg) ÷ Height (m)²

BMI Levels:

<18.5	18.5 - 24.9	25.0 - 29.9	30.0 - 34.9	> 35.0
Underweight	Normal (Healthy)	Overweight	Obese	Extremely Obese

BMI is a useful screening tool, but it has limitations. It doesn’t consider build or age, it doesn’t distinguish between muscle and fat, and it doesn’t establish what an individual’s ideal weight should be. For this discussion, however, it helps illustrate the relationship between body weight and the total load your body has to carry.

Let’s assume that, for a particular individual, 75kg is a reasonable reference weight. The 10–15% backpack guideline would suggest a pack weighing between 7.5 and 11.25 kg.

Now let’s assume that same person weighs 82.5 kg — 10% above that reference weight. That additional 7.5 kg is weight the body has to carry over every kilometre of the Camino, before even considering the backpack, water and other items.

This doesn’t mean that you should calculate your backpack allowance by deducting every kilogram above a BMI reference weight. There is no established formula for doing that. The point is much simpler: body weight matters, and it is worth considering alongside the weight of your equipment.

Personal Insight

On my first Camino, I heard about the backpack weight guidelines and since I weighed 100 kg, figured that I’d be fine carrying a 10 kg backpack. At the time, I hadn’t really considered the total weight I was asking my body to carry.

In reality, I was already well over my preferred weight before putting on any clothes or picking up a backpack.

So how did this pan out for me?

Short answer — not good!

Walking up from Saint-Jean-Pied-de-Port to Orisson, I thought I was going to die. By the time I arrived in Zubiri on day three, small blisters were developing. I soldiered on until Grañón, but could not walk any further. I caught a bus to Burgos, where I rested my feet for two days.

From Burgos I made it as far as Sahagún, where once again my feet said, “No further!” Another bus ride got me to León, where I ended up in a private hospital. They patched up my feet — by then I had seven huge blisters — and told me to stay off them for five days.

I eventually walked to Santiago de Compostela and continued on to Finisterre and Muxía.

Fast forward three years. I had lost 22 kg and walked the Camino Francés for a second time to celebrate turning 70. I carried an 8 kg backpack, including water, and never experienced even a hotspot.

Looking back, I can't attribute the difference to any one factor. I was 22 kg lighter, considerably fitter, and had changed my footwear from Altra Olympus 4 to Altra LP8. I also wore Injinji liners under my Lurbel socks. All these changes contributed to a much more comfortable experience. I can't say which made the biggest difference, but the combination certainly worked for me.

So, my friend, I would encourage you to consider your body weight as part of your Camino preparation. If losing some weight is appropriate for you, give yourself plenty of time to do it gradually and sensibly. You can curse me while you say no to some of the things you love to eat and get out there to exercise. That’s OK by me. I know you’ll thank me afterwards!