How Much Should I Weigh? Ideal Weight by Height, Age & Gender

How Much Should I Weigh?

"How much should I weigh?" is one of the most frequently asked health questions in the world, and with good reason — your body weight has a profound impact on your energy levels, disease risk, joint health, mental wellbeing, and longevity. Yet the answer is far more nuanced than a single number on a scale. Your ideal weight depends on your height, age, gender, body frame, muscle mass, ethnicity, and individual health history.

This comprehensive guide explores every factor that determines your healthy weight range, provides detailed charts for men and women, compares multiple clinical formulas, and helps you set realistic, evidence-based weight goals. For a quick personalised answer, use our BMI calculator or ideal weight calculator.

Why There Is No Single "Right" Weight

Before looking at any chart, it is important to understand that healthy weight is a range, not a fixed point. Two people of the same height and gender can have very different healthy weights depending on:

• Muscle mass — muscle weighs more than fat per unit of volume, so a muscular person will weigh more at the same height without being unhealthy
• Bone density — skeletal frame size varies significantly between individuals
• Body fat distribution — where you carry fat matters as much as how much you carry
• Ethnicity — health risks associated with body weight emerge at different BMI levels across ethnic groups
• Age — body composition changes across the lifespan, and optimal weight may shift with age

The charts and formulas below provide evidence-based ranges, but they should always be interpreted alongside other health markers and, ideally, with input from a healthcare professional.

Healthy Weight Charts by Height

The following charts show the healthy weight range for adults based on a BMI of 18.5–24.9, which the World Health Organization classifies as "normal weight."

Women's Ideal Weight by Height

Men's Ideal Weight by Height

While these ranges are identical for men and women at any given height (because the underlying BMI thresholds are the same), men typically fall in the upper portion of the range due to greater average muscle mass and bone density.

Clinical Formulas for Ideal Weight

Healthcare professionals use several established formulas to estimate ideal body weight. Each produces a slightly different result because they were developed in different populations and time periods.

Devine Formula (1974)

The most commonly used formula in pharmacology and clinical medicine:

• Men: IBW = 50 kg + 2.3 kg per inch over 5 feet
• Women: IBW = 45.5 kg + 2.3 kg per inch over 5 feet

Example: A 5'8" man: 50 + (2.3 × 8) = 50 + 18.4 = 68.4 kg (151 lbs)

Robinson Formula (1983)

A refinement of the Devine formula with slightly different coefficients:

• Men: IBW = 52 kg + 1.9 kg per inch over 5 feet
• Women: IBW = 49 kg + 1.7 kg per inch over 5 feet

Miller Formula (1983)

Tends to produce lower estimates, which some consider more appropriate for modern populations:

• Men: IBW = 56.2 kg + 1.41 kg per inch over 5 feet
• Women: IBW = 53.1 kg + 1.36 kg per inch over 5 feet

Hamwi Formula (1964)

One of the earliest ideal weight formulas, still referenced in dietetics:

• Men: IBW = 48 kg + 2.7 kg per inch over 5 feet
• Women: IBW = 45.5 kg + 2.2 kg per inch over 5 feet

Which Formula Should You Use?

No single formula is definitively "best." The BMI-based range (18.5–24.9) provides the widest window, while the Devine formula gives a specific point estimate that serves as a useful reference. Our ideal weight calculator shows results from all four formulas simultaneously so you can compare them and select the range that makes sense for your body type and goals.

How Age Affects Your Ideal Weight

Ages 20–39: The Reference Range

Standard BMI categories and ideal weight formulas are most reliable for this age group. Muscle mass is typically at or near peak levels, metabolic rate is relatively high, and the established healthy weight ranges apply most directly.

Ages 40–59: Gradual Body Composition Shift

Beginning in your 30s and accelerating through your 40s and 50s, muscle mass naturally declines at approximately 3–8% per decade (a process called sarcopenia). This means:

• Maintaining the same weight over time may mask an unfavourable shift from muscle to fat
• A modest increase in weight (5–10 lbs above your twenties weight) is not necessarily a concern if you remain physically active and maintain muscle
• Resistance training becomes increasingly important for preserving metabolic health

Ages 60+: The Protective Effect of Slightly Higher Weight

Multiple large-scale studies have found that older adults with a BMI in the range of 23–28 may actually have better survival outcomes than those with a BMI of 18.5–22. This observation is likely because:

• Energy reserves during acute illness or surgery provide a survival advantage
• Higher weight in older adults often correlates with better muscle mass preservation
• Very low body weight in the elderly is associated with frailty, weakened immunity, and poor surgical outcomes

Read our detailed guide on BMI for older adults for age-specific recommendations.

Body Frame Size and What It Means for Your Weight

Your skeletal frame size significantly affects where you should fall within the healthy weight range. A large-framed person will naturally (and healthily) weigh more than a small-framed person of the same height.

How to Determine Your Frame Size

Wrist measurement method:

Wrap your thumb and middle finger around your non-dominant wrist at the narrowest point:

• Small frame: Fingers overlap
• Medium frame: Fingers just touch
• Large frame: Fingers do not meet

Frame Size Weight Adjustments

• Small frame: Aim for the lower 25% of the healthy weight range for your height
• Medium frame: Aim for the middle 50% of the range
• Large frame: Aim for the upper 25% of the range

Example: A 5'6" woman with a healthy range of 115–154 lbs:

• Small frame: 115–125 lbs
• Medium frame: 125–143 lbs
• Large frame: 143–154 lbs

Ethnicity and Healthy Weight

Health risks at different weights vary across ethnic groups, and global health organisations increasingly recognise that one-size-fits-all thresholds are insufficient:

South Asian, Chinese, and Japanese Populations

People of Asian descent tend to carry more visceral (organ-surrounding) fat at lower body weights. Adjusted thresholds recommended by many Asian health authorities:

• Overweight: BMI 23+ (vs. standard 25+)
• Obese: BMI 27.5+ (vs. standard 30+)

This means a South Asian individual should aim for the lower end of Western healthy weight ranges.

Black and African-Caribbean Populations

Research shows these populations tend to have greater bone density and lean muscle mass on average. A BMI in the standard overweight range (25–29.9) may carry less metabolic risk for this group compared to other populations.

Pacific Islander and Polynesian Populations

Similar to Black populations, greater average bone density and muscle mass mean higher BMI thresholds may be more appropriate.

Metrics Beyond the Scale

The number on the scale tells an incomplete story. These additional measurements provide a more comprehensive picture of whether your weight is truly healthy:

Waist Circumference

Arguably the single most useful additional measurement. Excess fat stored around the midsection (visceral fat) is metabolically dangerous regardless of overall weight.

Increased risk thresholds:

• Men: > 94 cm (37 in) moderate risk; > 102 cm (40 in) high risk
• Women: > 80 cm (31.5 in) moderate risk; > 88 cm (35 in) high risk

Waist-to-Height Ratio

A simple rule: keep your waist circumference below half your height. Research suggests this ratio is a better predictor of cardiovascular risk than BMI alone.

Body Fat Percentage

Directly measures the proportion of your body that is fat. Our body fat calculator uses the US Navy method for a quick at-home estimate.

Healthy ranges for men: 10–20% (ages 20–39), up to 24% (ages 40–59), up to 28% (ages 60+)

Healthy ranges for women: 18–28% (ages 20–39), up to 32% (ages 40–59), up to 36% (ages 60+)

BMI

While BMI has limitations (it cannot distinguish fat from muscle), it remains a useful first-line screening tool. Use our BMI calculator for instant results.

Why the Scale Fluctuates Day to Day

If you weigh yourself regularly, you will notice your weight can vary by 1–3 kg (2–6 lbs) from one day to the next. This is completely normal and almost entirely due to:

• Water retention — sodium intake, carbohydrate intake, hormonal cycles, and hydration status all affect water balance
• Gut contents — the weight of food in various stages of digestion
• Glycogen stores — each gram of glycogen binds approximately 3 grams of water
• Exercise — intense training causes temporary inflammation and water retention in muscles
• Menstrual cycle — women commonly retain 1–3 kg of water in the days before menstruation

How to track accurately: Weigh yourself every morning at the same time (after using the bathroom, before eating) and calculate a 7-day rolling average. Judge progress by the trend of your weekly averages, not by any single daily reading.

How to Reach Your Ideal Weight Safely

If You Need to Lose Weight

1. Calculate your calorie needs using our calorie calculator and create a moderate deficit of 500 calories per day
2. Eat adequate protein — 1.6–2.0 g per kg of body weight to preserve muscle during weight loss
3. Resistance train 2–4 times per week to send signals that muscle should be maintained
4. Aim for 0.5–1 kg (1–2 lbs) per week — faster loss increases muscle loss and is harder to sustain
5. Track your waist circumference alongside scale weight to confirm you are losing fat, not just water or muscle

If You Need to Gain Weight

1. Eat in a calorie surplus of 300–500 calories above your TDEE
2. Prioritise protein — 1.6–2.2 g per kg for muscle building
3. Progressive resistance training is essential to ensure the weight you gain is lean mass rather than just fat
4. Focus on nutrient-dense, calorie-dense foods — nuts, avocados, olive oil, whole grains, lean meats, dairy
5. Be patient — healthy muscle gain typically occurs at a rate of 0.25–0.5 kg (0.5–1 lb) per week for beginners

When to See a Doctor About Your Weight

Consult a healthcare professional if:

• Your BMI is below 18.5 (underweight) or above 30 (obese)
• You have experienced unintentional weight change of more than 5% of your body weight in 6–12 months
• You have a family history of obesity-related conditions (diabetes, heart disease, certain cancers)
• You are considering medication or surgical options for weight management
• You experience symptoms such as persistent fatigue, shortness of breath, excessive hunger or thirst, or joint pain that limits activity
• You have disordered eating patterns or a history of eating disorders

A doctor can combine your weight data with blood tests, body composition measurements, blood pressure, and your personal health history to give a truly individualised assessment.

The Bottom Line

There is no single perfect weight for any height — healthy weight is a range influenced by your age, gender, frame size, muscle mass, ethnicity, and individual health profile. Use the charts and formulas in this guide as a starting framework, then refine your personal target using body composition measurements, waist circumference, and professional medical advice.

Start with these tools:

1. [BMI Calculator](/) — quick weight-to-height screening
2. [Ideal Weight Calculator](/ideal-weight-calculator) — compare results from four clinical formulas
3. [Body Fat Calculator](/body-fat-calculator) — understand your actual body composition
4. [Calorie Calculator](/calorie-calculator) — plan your nutrition for weight management

The number on the scale is one data point in a much larger picture. Focus on building healthy habits — consistent exercise, balanced nutrition, adequate sleep, and regular health monitoring — and your weight will settle into the range that is right for your body.