Healthy Weight Calculator
Calculate your ideal weight range based on height, age, and gender
Enter age between 18 and 80
Equivalent to 182.9 cm
Enter to calculate your current BMI
Your Healthy Weight Range
Body Mass Index (BMI)
—
< 18.5 Normal
18.5 – 24.9 Overweight
25 – 29.9 Obese
≥ 30
Healthy Weight Range
Minimum
—
pounds
Maximum
—
pounds
Equivalent to — kg to — kg
Recommendations
Enter your details to see personalized recommendations for maintaining a healthy weight.
Common Healthy Weight Ranges
Reference table for quick checks (based on standard adult calculations)
| Height | Healthy Weight Range | BMI Range | Category |
|---|---|---|---|
| 5′ 0″ (152 cm) | 97 – 128 lbs | 18.5 – 24.9 | Normal |
| 5′ 6″ (168 cm) | 118 – 154 lbs | 18.5 – 24.9 | Normal |
| 6′ 0″ (183 cm) | 140 – 183 lbs | 18.5 – 24.9 | Normal |
| 6′ 3″ (191 cm) | 152 – 199 lbs | 18.5 – 24.9 | Normal |
Note: These ranges are for adults aged 20-65. Individual factors like muscle mass and body composition may affect results.
How the Healthy Weight Calculator Works
This healthy weight calculator determines your ideal weight range using the Body Mass Index (BMI) formula, which is widely recognized by health organizations like the World Health Organization and the Centers for Disease Control and Prevention. The calculator adjusts for your height, age, and gender to provide personalized results.
The BMI Formula:
BMI = weight (kg) ÷ height² (m)
For imperial measurements: BMI = (weight (lbs) ÷ height² (in)) × 703
The healthy weight range shown represents weights that correspond to a BMI between 18.5 and 24.9, which is considered the normal or healthy range for most adults. The calculator also provides your current BMI if you enter your weight, along with personalized recommendations based on your results.
Understanding Your Results
BMI Categories Explained
The Body Mass Index (BMI) is a simple calculation using a person’s height and weight. The formula is BMI = kg/m² where kg is a person’s weight in kilograms and m² is their height in meters squared. BMI categories are:
| BMI Range | Category | Health Risk |
|---|---|---|
| Below 18.5 | Underweight | Increased risk of nutritional deficiencies and osteoporosis |
| 18.5 – 24.9 | Normal Weight | Lowest risk of weight-related health problems |
| 25 – 29.9 | Overweight | Moderate risk of developing health problems |
| 30 and above | Obese | High risk of serious health conditions |
Important Note:
BMI is a screening tool, not a diagnostic measure. It doesn’t account for muscle mass, bone density, overall body composition, or racial and sex differences. Always consult with a healthcare provider for a comprehensive health assessment.
Factors That Affect Your Healthy Weight
While BMI provides a useful population-level measure, individual healthy weight ranges can vary based on several factors:
Muscle Mass vs. Body Fat
Muscle weighs more than fat, so athletes and physically active individuals may have a higher BMI while still being healthy. This calculator’s recommendations assume average body composition.
Age Considerations
As people age, body composition changes. Older adults may have lower muscle mass and higher body fat percentage at the same BMI as younger adults. The calculator adjusts slightly for age in its recommendations.
Gender Differences
Women typically have more body fat than men at the same BMI. The calculator accounts for this by providing gender-specific healthy weight ranges.
Common Questions About Healthy Weight
Is BMI accurate for everyone?
BMI is a useful general guideline but has limitations. It may overestimate body fat in athletes and people with muscular builds, and underestimate body fat in older adults and those who have lost muscle mass. For most people, however, BMI correlates reasonably well with body fat percentage.
What if I’m outside the healthy weight range?
If your weight falls outside the healthy range, consider consulting with a healthcare provider. They can help determine if weight changes would benefit your health and provide guidance on safe approaches. Small, sustainable changes often work better than drastic diets.
How often should I check my weight?
For most people, weighing once a week is sufficient to track trends without becoming obsessive. Daily fluctuations of 2-5 pounds are normal due to factors like hydration, sodium intake, and digestion. Focus on long-term trends rather than daily changes.
Are there better measures than BMI?
For individuals, waist circumference and waist-to-hip ratio can provide additional information about health risks. Body composition tests (like DEXA scans or bioelectrical impedance) offer more precise measurements of fat vs. muscle but are less accessible.
Practical Weight Management Tips
Sustainable Approach:
Aim for gradual weight changes of 1-2 pounds per week. Rapid weight loss often leads to muscle loss and is difficult to maintain.
Nutrition Guidelines
Focus on whole foods: vegetables, fruits, lean proteins, whole grains, and healthy fats. Portion control is often more sustainable than restrictive dieting. Stay hydrated, as thirst is sometimes mistaken for hunger.
Physical Activity Recommendations
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, plus muscle-strengthening activities at least two days per week.
Sleep and Stress Management
Adequate sleep (7-9 hours for adults) and stress management are crucial for weight management. Poor sleep and high stress levels can disrupt hormones that regulate appetite and metabolism.
When to See a Healthcare Professional
Consider consulting a healthcare provider if:
- Your BMI is 30 or higher (obese category)
- Your BMI is below 18.5 (underweight category)
- You have unexplained weight loss or gain
- You have health conditions like diabetes, heart disease, or high blood pressure
- You’re considering significant dietary changes or starting a new exercise program
Remember that health encompasses more than just weight. Regular physical activity, nutritious eating, adequate sleep, stress management, and strong social connections all contribute to overall wellbeing. Use this calculator as one tool among many in your health journey.