--- title: "How to choose the right backpack size and how to adjust it?" description: "Do you know how to choose the right backpack size and adjust it so it fits you like a shell fits a turtle? We have a whole range of tips that'll make your hiking backpack fit like a glove." canonical_url: "https://gramino.com/blog/how-to-choose-backpack-size" last_updated: "2025-05-03" --- # How to choose the right backpack size and how to adjust it? Authors: Petra Kovalčíková Date: 2025-05-03 Do you know how to choose the right backpack size and adjust it so it fits you like a shell fits a turtle? We have a whole range of tips that'll make your hiking backpack fit like a glove. Choosing an ultralight hiking backpack for your treks and not sure where to start? Then you're in the right place. We already covered how to choose an ultralight backpack in [this article](/blog/how-to-choose-an-ultralight-backpack). Here we'll focus mainly on how to choose the right backpack size and adjust it so it fits you like a shell fits a turtle. ## Measure twice, cut once Before you even buy a backpack, focus on two key measurements that should determine your backpack size: your **torso length** and your **hip belt size**. Always check the size range for the specific backpack model too – not every Medium is the same. There's no globally standardized sizing chart for backpacks, so while one manufacturer might list a torso length range of 43–48 cm for size M, another brand's size M could correspond to a torso length of 46–53 cm. The stated ranges and sizes can also differ between the **unisex version** and the **women's version** of a backpack, which more often covers smaller sizes, with the curve of the shoulder straps and hip belt better matching the shape of a woman's body. ## **How to choose your backpack size – measuring torso length** When choosing a backpack size, it's not so much your overall height that matters, but your torso length. Of course, the two are correlated to some extent, but backpack sizes are given according to torso length. So even if your buddy is exactly the same height as you, the same backpack might not fit him the way it fits you. That's why it's important to actually measure your own torso length instead of guessing based on someone else or just eyeballing it. Torso length is the **distance between the C7 vertebra at the base of your neck and the top of your hip bone** (the iliac crest). That explanation might be enough for medical professionals, but let's put it in plainer terms. **The upper point** (the C7 vertebra) is found by tilting your head forward and feeling for the most prominent bony bump at the back of your neck. That's exactly the point you'll measure your torso length from. To find the lower point, put your hands on your hips first – feel for the top edge of your hip bones with your index fingers and point your thumbs evenly toward your spine. Where your thumbs meet on your spine is the lower point for measuring torso length. If you can, ask someone close to you to help with the measurement – it'll be easier and more accurate. Some backpacks come **in a range of sizes** (for example, Small, Medium, Large, and Tall, as with the [HMG Junction 55](/p/hyperlite-mountain-gear-junction-55l)), while other backpacks are available **in one universal size with an adjustable back length** (for example, the [Montane Trailblazer 44](/p/montane-trailblazer-44-2024)). Some minimalist backpacks with a smaller capacity have just **one size** with no adjustment options at all (for example, the [Montane Trailblazer 18](/p/montane-trailblazer-18-2024) or the [HMG Daybreak Ultralight Daypack](/p/hyperlite-mountain-gear-daybreak-ultralight-daypack)). Since you're only carrying a minimal load in that case anyway, a single universal size generally isn't a problem. ## **How to choose your hip belt size – measuring your hip circumference** Smaller-capacity backpacks, and some ultralight backpacks in general, don't have a hip belt at all – instead they just have a narrow adjustable strap for extra stability, pulling the pack close to your body so it doesn't swing side to side when you're moving fast. The [Liteway Gramless Pack X-Pac 35L](/p/liteway-gramless-pack-x-pac-35-l) or the [Hyberg BANDIT](/p/hyberg-bandit) are good examples. In that case, you don't need to worry about hip belt size at all. That said, most backpacks built for longer mountain crossings and long-distance treks do have a hip belt (with or without pockets), **so the weight of the whole pack is distributed evenly and your shoulders and neck are relieved of the load**. With a backpack, you're literally carrying all the weight on your hips. To choose the right hip belt size, measure your hip circumference again **at the top edge of your hip bones** – exactly the same spot where you measured the lower point for torso length. That's where the hip belt should actually sit. So this isn't your waist in the sense of the narrowest point of your torso, nor your hips in the sense of the widest point (it depends on your body type). Again, hip belt sizes can vary quite a bit between backpack types and manufacturers. They're usually given as a range that your measurement should fall within. But if you're heading out on a months-long trail, keep in mind you might lose anywhere from a few to several dozen kilograms along the way. So it's smart to choose a hip belt with **enough room to spare**. Padding out your hips every day on trail with a midlayer or a foam sleeping pad isn't exactly the most comfortable or efficient solution. When choosing and trying on a backpack, pay attention to the **width of the hip belt** and its **padding** too – as a general rule, the wider the hip belt, the better it distributes the weight and the less it digs into your skin. That said, what works best can vary depending on your body type – the main thing is that the hip belt feels comfortable for you. Some backpacks have a **removable** hip belt, so you can swap it for a different size, or leave it at home and save a few dozen grams off the overall weight of your pack. The [Granite Gear Crown3 60](/p/granite-gear-crown3-60) or the [HMG Unbound 40](/p/hyperlite-mountain-gear-unbound-40) are examples of backpacks like this. - [Hyperlite Mountain Gear Unbound 40](/p/hyperlite-mountain-gear-unbound-40.md) - [Granite Gear Crown3 60 Women's](/p/granite-gear-crown3-60-womens.md) - [Liteway Elementum Pack 50 L (2024)](/p/liteway-elementum-pack-50-l-2024.md) - [Liteway Gramless Pack 35 L](/p/liteway-gramless-pack-x-pac-35-l.md) - [Granite Gear Virga3 26](/p/granite-gear-virga3-26.md) - [Hyperlite Mountain Gear Junction 40 (2025)](/p/hyperlite-mountain-gear-junction-40.md) - [Montane Trailblazer 18 (2024)](/p/montane-trailblazer-18-2024.md) - [Montane Trailblazer 44 (2024)](/p/montane-trailblazer-44-2024.md) - [Montane Trailblazer LT 20](/p/montane-trailblazer-lt-20.md) ## Adjusting your backpack step by step You've picked your backpack, adjusted the back length (if it has an adjustable back system), and packed all your gear carefully inside. Now what? - **Loosen all the straps and buckles** (hip belt, shoulder straps, and sternum strap). - **Put the backpack on and carefully adjust the hip belt so the center of its padding sits right on the top edge of your hip bones.** That's exactly where you measured your hip circumference and the lower point of your torso length. Pay real attention to getting this fit right, since your hips will carry most of the weight. - **Tighten both shoulder straps at the same time** so the backpack sits as close to your body as possible. The shoulder straps should touch your shoulders but shouldn't be pulled too tight, or a large part of the weight will shift back from your hips onto your shoulders. You should be able to comfortably slide your fingers under the shoulder straps. Watch out that you don't tighten one side more than the other. - **Tighten the load-lifter straps** (the "load-lifters"), located between the top of the pack and the shoulder straps. This pulls the top of the backpack in closer to your back and shifts its center of gravity. On backpacks without load-lifters, pay even more attention to how you pack your gear to get the center of gravity right. If you put heavier items up top, for example, the pack will pull backward, and without load-lifters there's nothing you can do about it. - **Tighten the sternum strap** – this pulls the shoulder straps closer together and stops them from sliding outward. The height of the sternum strap is adjustable on most backpacks, and it should sit roughly 5–8 cm below your collarbones. *How to adjust a backpack – tightening the hip belt* *How to adjust a backpack – tightening the shoulder straps* *How to adjust a backpack – loosening all the straps* *How to adjust a backpack – fastening the sternum strap* *How to adjust a backpack – tightening the load-lifter straps* *How to adjust a backpack – tightening the shoulder straps* None of the straps should pinch or dig uncomfortably into your body anywhere. If that's happening, take the backpack off and try the whole process again. Getting your backpack and all its straps properly adjusted will take you a **few minutes** at first. But as they say, practice makes perfect, and after a few tries you'll have the knack for it, and it'll be more a matter of **seconds**. You should readjust your backpack like this every morning, and any time you change layers during the day. You'll tighten the straps differently with a down jacket on than you would wearing just a T-shirt. ## How can you tell you've chosen the right backpack size? Once you've properly tightened the hip belt and shoulder straps, **the backpack should fit so the shoulder straps attach to the pack at roughly shoulder height** (or slightly below). If that's not the case, either your hip belt is positioned wrong, or you've chosen the wrong backpack size for your torso length. If your backpack is too small, the shoulder straps will attach to the pack noticeably below shoulder height, and you'll carry most of the load on your shoulders. If your backpack is too big, the shoulder straps will attach high above shoulder height, and the full load will sit on your hips. **This applies to larger hiking backpacks designed to carry 10+ kg and equipped with a hip belt.** Even though people always say you can just "throw the pack on your back and go," it's definitely worth spending a few minutes adjusting your backpack before you head out. Your walking and your whole trek will be much more enjoyable for it. It's also worth remembering that the less you pack and the lighter your backpack is, the more comfortable it'll be to carry overall. So it's worth looking into how to lighten your gear too – check out our articles [7 tips for cutting gear weight effectively](/blog/how-to-lighten-your-backpack-7-tips) or [how to build your gear list](/blog/how-to-build-an-ultralight-gear-list). **If you're still not sure about your backpack size after reading this article, don't hesitate to** [**contact us**](/contact)**. We're happy to help!** - [Liteway Lite Pocket Ultra](/p/liteway-lite-pocket-ultra.md) - [Liteway Clutch Ultra](/p/liteway-clutch-ultra.md) - [Hyperlite Mountain Gear Bottle Pocket](/p/hyperlite-mountain-gear-bottle-pocket.md) - [Liteway Wash Bag](/p/liteway-wash-bag.md) - [Hyperlite Mountain Gear Side Entry Pod](/p/hyperlite-mountain-gear-side-entry-pod.md) - [Liteway Lite Pocket](/p/liteway-lite-pocket.md) - [Hyperlite Mountain Gear Pods](/p/hyperlite-mountain-gear-pods.md) This post is also available as [HTML](/blog/how-to-choose-backpack-size). ## Sitemap See the full [sitemap](/sitemap.md) for all pages.