Ideal Weight Calculation: Your Healthy Weight in One Click!

Get a personalized estimate in just a few clicks with our ideal weight calculator. Determine your healthy weight by considering factors like age, gender, bone density, and more.

Why know your ideal weight?

Ideal weight is a key indicator of overall well-being.
Unlike tools like BMI (Body Mass Index), our method takes into account factors such as:

• Age: Your metabolism and needs evolve over the years.
• Gender: Biological differences influence your body composition.
• Bone density: An often overlooked but essential factor.

Ideal weight calculation: Take the test!

Use our interactive tool to estimate your healthy weight.
Enter your personal details:

• Age
• Height (in cm)
• Gender
• Wrist circumference

Start here:

What are the methods for calculating ideal weight?

Our calculator provides results based on different weight calculation formulas.
Here are the most commonly used globally:

- G. J. Hamwi Formula (1964)

• Men: 106 lbs + 6 lbs for every 1 inch over 5 feet.
• Women: 100 lbs + 5 lbs for every 1 inch over 5 feet.

Example:

For a woman 5'5" tall (65 inches):

• 65 inches - 60 inches = 5 inches above 5 feet.
• 100 lbs + (5 × 5) = 125 lbs.

- B. J. Devine Formula (1974)

• Men: 110 lbs + 2 lbs for every 1 inch above 5 feet.
• Women: 100 lbs + 2 lbs for every 1 inch above 5 feet.

Example:

For a man 5'11" tall (71 inches):

• 71 inches - 60 inches = 11 inches above 5 feet.
• 110 lbs + (11 × 2) = 132 lbs.

- J. D. Robinson Formula (1983)

• Men: 114 lbs + 2 lbs for every 1 inch above 5 feet.
• Women: 108 lbs + 1.85 lbs for every 1 inch above 5 feet.

Example:

For a woman 5'7" tall (67 inches):

• 67 inches - 60 inches = 7 inches above 5 feet.
• 108 lbs + (7 × 1.85) = 122.95 lbs.

- D. R. Miller Formula (1983)

• Men: 123 lbs + 1.5 lbs for every 1 inch above 5 feet.
• Women: 117 lbs + 1.4 lbs for every 1 inch above 5 feet.

Example:

For a man 6'3" tall (75 inches):

• 75 inches - 60 inches = 15 inches above 5 feet.
• 123 lbs + (15 × 1.5) = 150 lbs.

How to interpret your result?

Once you've calculated your ideal weight using a formula or our calculator, it’s important to understand what this result means and how it applies to you.

1. An indicator, not an absolute truth

The ideal weight provided by these formulas is a theoretical estimate designed to offer a general reference.
However, it doesn't always account for individual specifics, such as body composition, morphology, or unique genetic factors.
For example, a person with a lot of muscle mass may exceed their ideal weight without being overweight.

2. Adapt to your personal context

If your result differs from the weight you consider reasonable or attainable, consider the following factors:

• Your age: As you age, a slightly higher weight may be considered healthy due to the natural decrease in muscle mass.
• Your level of physical activity: A very active person may have a higher weight due to significant muscle mass.
• Your health condition: Certain illnesses or treatments may temporarily or permanently affect weight.

3. View it as a range, not a fixed target

The ideal weight should be seen as a target zone rather than a strict number to reach.
It’s perfectly normal for your weight to fluctuate slightly within this range due to diet, lifestyle habits, or even seasonal changes.

4. Don't ignore how you feel

Beyond the number, it's essential to feel good in your body.
A healthy weight is one that allows you to:

• Have good energy daily.
• Engage in your favorite activities without difficulty.
• Avoid health problems related to weight (such as overweight or underweight).

5. A holistic approach: Look beyond weight

Weight is just one of many indicators of your overall health.
It's also essential to monitor:

• BMI (Body Mass Index): Though imperfect, it provides a complementary perspective.
• Body composition: The percentage of fat, muscle, and water in your body is a more accurate indicator of physical condition.
• Health tests: A blood test, for example, can reveal important information about your metabolism or cardiovascular health.

6. When to consult a healthcare professional?

If you're uncertain about your ideal weight or have specific goals, it might be helpful to consult with:

• A general practitioner to assess your overall health.
• A nutritionist or dietitian for personalized advice.
• A personal trainer to tailor your physical activity to your needs.

Example of interpretation:

- For a woman:

• Calculated weight: 65 kg ≈ 143 lbs.
• Height: 1.70 m = 5'7" tall.

If this woman currently weighs approximately 150 lbs but has good endurance, follows a balanced diet, and feels good, the 6.6 lbs above her "ideal weight" likely isn’t a problem.

- For a man:

• Calculated weight: 75 kg ≈ 165 lbs.
• Height: 1.80 m = 5'11" tall.

If this man practices weightlifting and his actual weight is about 176 lbs due to substantial muscle mass, his weight is still considered healthy.

In conclusion, your ideal weight is a guide, not an absolute destination.
Learn to listen to your body and adjust your goals based on your overall well-being.

What is the importance of Body Mass Index (BMI)?

BMI is a popular method for assessing whether your weight falls within a healthy range.
It is calculated as follows:

BMI Formula:

BMI = (weight in pounds) ÷ (height in inches)² × 703

BMI interpretation (according to the WHO):

• Less than 18.5: Underweight
• 18.5 to 24.9: Normal weight
• 25 to 29.9: Overweight
• 30 or more: Obesity

However, BMI has limitations:

• It doesn’t account for muscle mass or bone density.
• A muscular athlete may have a high BMI but be perfectly healthy.

What factors influence ideal weight?

Ideal weight is not a one-size-fits-all value.
It varies based on several key factors:

• Height

Taller individuals naturally require a larger body mass to maintain a healthy balance, due to increased body surface area and bone density.

• Gender

Men and women have different body proportions, influenced by body composition (muscle mass, fat, and bone density).
For instance, men tend to have more muscle mass, making them naturally heavier for the same height.

• Age

As we age, body composition changes.
Young adults typically have more muscle mass and less body fat, while aging leads to a loss of muscle and an increase in fat.

• Body type and bone density

Your body frame (thin, average, or broad) plays a significant role.
Someone with a broad frame can weigh more without being out of balance.
Bone density can also vary between individuals and significantly impact weight.

• Muscle mass

Athletes or highly active individuals often have higher muscle mass.
Since muscle is denser than fat, this may increase weight without indicating excess body fat.

• Genetics

Your genetic makeup affects metabolism, body type, and even fat distribution.
Some people naturally have a higher or lower weight due to their genetic heritage.

• Lifestyle

Diet, physical activity, and even stress levels play a crucial role.
A healthy lifestyle can help you approach your ideal weight, while unbalanced habits may lead to underweight or overweight.

• Health condition

Certain medical conditions, like thyroid disorders, can affect weight.
Some treatments or medications can cause weight gain or loss, which must be considered when assessing ideal weight.

Considering these multiple factors, it’s important to view ideal weight as a range rather than a fixed value.
A proper evaluation also involves medical monitoring or consultation with a health professional.

Tips for reaching your ideal weight

Achieving and maintaining your ideal weight isn't about drastic diets or extreme efforts, but rather a sustainable and balanced approach.
Here are some practical and effective tips to guide you.

- Set realistic goals

Set achievable weight goals for the medium or long term.
A healthy weight loss rate is about 1 to 2 pounds per week on average.
If you’re looking to gain weight, a gradual increase of 0.5 to 1 pound per week is ideal.

* Tip: Write down your goals in a journal to track your progress and stay motivated.

- Adopt a balanced diet

Instead of following restrictive diets, focus on a varied diet rich in essential nutrients.

Include more:

• Fruits and vegetables for fiber and vitamins
• Lean proteins (chicken, fish, eggs, legumes) for muscle development and satiety
• Complex carbs (brown rice, sweet potatoes, quinoa) for sustained energy
• Healthy fats (avocados, nuts, olive oil) for proper body function

Reduce:

• Processed foods, high in sugar and saturated fats
• Sugary and alcoholic beverages

* Practical example: For a balanced meal, opt for a serving of salmon (protein), steamed vegetables (fiber), and brown rice (carbs).

- Incorporate regular physical activity

Exercise is a key pillar in achieving and maintaining your ideal weight.

• Cardio: To burn calories and improve cardiovascular health (brisk walking, running, cycling).
• Strength training: To boost metabolism and tone your body (weightlifting, yoga, Pilates).
• Flexibility and relaxation: To reduce stress and promote well-being (stretching, meditation).

* Tip: If you’re just starting out, begin with 30 minutes of moderate activity three times a week and gradually increase it.

- Adopt healthy lifestyle habits

Your lifestyle directly impacts your weight.
Adopt these simple yet effective practices:

• Get enough sleep: Lack of sleep disrupts appetite hormones, which can lead to weight gain.
  Aim for 7 to 8 hours of sleep per night.
• Stay hydrated: Drink 1.5 to 2 liters of water per day to maintain optimal metabolism.
• Avoid emotional eating: Identify situations where you eat out of stress or boredom, and find alternatives like meditation or a walk.

- Practice mindful eating

Learn to listen to your body and recognize hunger and fullness cues.
Eat slowly and savor each bite. This can help you avoid overeating.

* Tip: Put down your utensils between each bite to eat more mindfully.

- Be patient and kind to yourself

The path to your ideal weight can have ups and downs.
The key is to stay consistent and not get discouraged by small setbacks.

• Focus on the long-term: Gradual improvements to your habits are more effective than sudden changes that are hard to maintain.
• Reward yourself: Celebrate small victories (a smaller pant size, more energy) with non-food rewards, like a spa day or new workout gear.

- Consult a professional

If you’re struggling to reach your goals or have a specific condition, consult a professional.

• A dietitian or nutritionist can tailor your diet to meet your needs.
• A personal trainer can help you create a customized workout plan.

Practical example: Weight loss plan

Goal: Lose 10 pounds in 2 months.

• Sample Day:
  • Breakfast: A bowl of oatmeal with fresh fruit and a handful of almonds.
  • Lunch: A serving of grilled chicken, steamed vegetables, and brown rice.
  • Snack: A plain yogurt and an apple.
  • Dinner: Grilled fish, sautéed green vegetables, and a small portion of sweet potato.
  • Activity: 30 minutes of brisk walking each day + 2 weightlifting sessions per week.

With these tips, you can not only reach your ideal weight but also adopt a healthier, more balanced lifestyle.

Related: Why is it so Difficult to Lose Weight?

FAQ: Frequently asked questions about ideal weight

Is BMI sufficient to assess ideal weight?

BMI is a good starting point, but it doesn’t account for fat distribution and muscle mass. So, a very muscular person may have a high BMI while being in excellent physical condition. It’s important to consider other factors, such as waist circumference and body fat percentage measurements.

What is the role of metabolism in maintaining healthy weight?

Metabolism determines how quickly your body burns calories. A person with a fast metabolism burns more calories at rest, which can make it easier to maintain ideal weight. On the other hand, a slower metabolism can make weight management more challenging. Exercise and a nutrient-rich diet can help boost metabolism.

What are the risks of aiming for too low of an ideal weight?

Aiming for an ideal weight that’s too low can lead to nutritional deficiencies, hormonal imbalances, and negatively impact overall health, including the immune system. It’s important not to focus solely on a number, but to aim for a weight that allows the body to function properly with a good balance of nutrients.

How should I adjust my ideal weight if I am pregnant or postpartum?

During pregnancy, ideal weight is not a priority. The focus should be on healthy weight gain. After childbirth, it’s advisable to consult a healthcare professional to determine a realistic and safe weight goal. Postpartum weight loss should be gradual and properly monitored.