What is Ideal Weight?
Ideal weight is the weight range considered healthiest for your height and gender. It's not about achieving a "perfect" number on the scale—it's about reducing health risks, supporting your body's natural functions, and feeling strong and energetic in daily life.
Doctors and researchers have created several formulas to estimate ideal weight, but remember: these are guidelines, not strict rules. Your unique body composition, age, muscle mass, and lifestyle all play a role.
Why Ideal Weight Matters
Maintaining a healthy weight is linked to:
- Lower risk of chronic diseases (diabetes, heart disease, hypertension).
- Better joint and bone health.
- More energy and stamina.
- Improved mental health and confidence.
Being underweight can weaken immunity and lead to nutrient deficiencies, while being overweight increases stress on organs and raises the risk of lifestyle diseases.
Common Formulas for Ideal Weight
There isn't just one formula—different researchers proposed methods based on health data. Your calculator uses the most recognized formulas:
Men: 50 kg + 2.3 kg per inch over 5 feet
Women: 45.5 kg + 2.3 kg per inch over 5 feet
Men: 48 kg + 2.7 kg per inch over 5 feet
Women: 45.5 kg + 2.2 kg per inch over 5 feet
Men: 52 kg + 1.9 kg per inch over 5 feet
Women: 49 kg + 1.7 kg per inch over 5 feet
Men: 56.2 kg + 1.41 kg per inch over 5 feet
Women: 53.1 kg + 1.36 kg per inch over 5 feet
Each formula gives slightly different results, which is why it's best to view them as guidelines, not absolutes.
Ideal Weight vs BMI vs Body Fat Percentage
Many people confuse these three:
- Ideal Weight: A suggested range for your height and gender.
- BMI (Body Mass Index): A number based on your weight and height, used to classify underweight, normal, overweight, or obese.
- Body Fat Percentage: A more accurate measure of body composition (muscle vs fat).
👉 For a complete picture of health, it's useful to check all three.
Factors That Influence Ideal Weight
Your ideal weight is not just about height. It also depends on:
- Age – metabolism slows down with age.
- Gender – men usually have more muscle mass than women.
- Ethnicity – body composition norms differ across populations.
- Muscle Mass – athletes may weigh more but still be very healthy.
- Lifestyle – diet, activity level, sleep, and stress all matter.
Health Risks of Being Underweight or Overweight
Underweight: Increased risk of osteoporosis, anemia, weakened immunity, fertility issues.
Overweight/Obese: Higher chance of type 2 diabetes, heart disease, high blood pressure, joint pain, and reduced lifespan.
Tips to Reach and Maintain Your Ideal Weight
- Balanced Diet: Eat nutrient-rich whole foods (vegetables, lean proteins, whole grains, healthy fats).
- Exercise Regularly: Mix cardio, strength training, and flexibility workouts.
- Stay Hydrated: Water supports metabolism and reduces overeating.
- Sleep Well: 7–9 hours improves weight management.
- Avoid Crash Diets: Aim for gradual, sustainable weight changes.
- Track Progress: Use calculators like this one, but also pay attention to energy levels and how your clothes fit.
Example Calculation
👉 Example: A woman with height 165 cm (about 5'5").
- Devine Formula = 56.9 kg
- Hamwi Formula = 56.4 kg
- Robinson Formula = 57.4 kg
- Miller Formula = 59.8 kg
Her ideal weight range is approximately 56–59 kg. But if she's an athlete with higher muscle mass, she may weigh more and still be healthy.
Limitations of Ideal Weight Calculators
- They don't account for muscle vs fat ratio.
- Not personalized for athletes, pregnant women, or elderly people.
- Genetics and body frame size can affect results.
That's why calculators are a starting point, not a final answer.
References
Disclaimer
This calculator and article provide general health information only. Ideal weight varies for each individual and depends on many factors. Always consult a doctor or healthcare professional for personalized advice.