Ideal Weight Calculator
Find your ideal weight range based on your height, gender, and body frame using multiple formulas.
Notes:
- Ideal weight formulas are estimates and don't account for muscle mass, body composition, or individual health factors.
- Body frame size affects ideal weight – those with larger frames may naturally weigh more.
- These calculations are meant as general guidelines, not specific medical advice.
- Your optimal weight may vary based on your physical activity level and overall health profile.
Understanding Ideal Weight
Ideal weight represents a weight range associated with optimal health outcomes based on your height, gender, and body structure. Unlike simplistic height-weight charts of the past, modern approaches consider multiple factors and formulas.
Different Formulas for Ideal Weight
Several formulas have been developed to estimate ideal weight:
Hamwi Formula (1964)
Men: 106 lbs for first 5 feet + 6 lbs per inch over 5 feet
Women: 100 lbs for first 5 feet + 5 lbs per inch over 5 feet
Adjusted for frame size: Small (-10%), Large (+10%)
Devine Formula (1974)
Men: 50 kg + 2.3 kg per inch over 5 feet
Women: 45.5 kg + 2.3 kg per inch over 5 feet
Originally developed for medication dosing
Robinson Formula (1983)
Men: 52 kg + 1.9 kg per inch over 5 feet
Women: 49 kg + 1.7 kg per inch over 5 feet
Miller Formula (1983)
Men: 56.2 kg + 1.41 kg per inch over 5 feet
Women: 53.1 kg + 1.36 kg per inch over 5 feet
BMI-Based Method
Calculates weight range corresponding to BMI 18.5-24.9, considered the "normal" range.
Formula: Weight (kg) = BMI × Height (m)²
Understanding Body Frame Size
Your body frame size affects your ideal weight. People with larger frames typically weigh more due to heavier bone structure, not just fat or muscle.
How to Determine Your Frame Size
The wrist measurement method:
Women
- Small: Wrist size less than 5.5 inches
- Medium: Wrist size 5.5 to 5.75 inches
- Large: Wrist size over 5.75 inches
Men
- Small: Wrist size 5.5 to 6.5 inches
- Medium: Wrist size 6.5 to 7.5 inches
- Large: Wrist size over 7.5 inches
Elbow Breadth Method
Measure the breadth between the two prominent bones on either side of the elbow with your arm bent at 90° and compare to height-specific tables.
Limitations of Ideal Weight Calculations
What These Formulas Don't Consider
- Body composition (muscle vs. fat ratio)
- Athletic status and fitness level
- Age-related changes in body composition
- Ethnic and genetic variations
- Distribution of body fat
- Individual health factors and conditions
Better Approaches to Health
- Focus on overall health markers (blood pressure, cholesterol, etc.)
- Consider body composition over weight alone
- Evaluate fitness and functional abilities
- Monitor weight trends rather than absolute numbers
- Consider how you feel physically and mentally
- Discuss your specific health needs with medical professionals
Weight vs. Health: A More Balanced View
While weight is one health indicator, it's important to adopt a more comprehensive view of health:
Physical Fitness
- Cardiovascular endurance
- Strength and muscle mass
- Flexibility and mobility
- Balance and coordination
Metabolic Health
- Blood glucose levels
- Cholesterol profile
- Blood pressure
- Inflammatory markers
Overall Wellbeing
- Mental health status
- Sleep quality
- Energy levels
- Stress management
Research has shown that health behaviors (regular physical activity, nutritious diet, not smoking, moderate alcohol consumption) have a much stronger impact on health outcomes than weight alone.
Historical Context of Ideal Weight
Life Insurance Tables
The earliest weight tables were created by insurance companies based on mortality data, not health research. These tables labeled weights with lowest mortality as "ideal" or "desirable."
Medical Formulas Emerge
Medical professionals developed formulas for calculating ideal weight (Broca, Hamwi, Devine) primarily for medication dosing purposes, not as general health targets.
BMI Becomes Standard
The Body Mass Index (developed in the 1830s) was adopted globally as a standard measurement, categorizing weight in relation to height with specific cutoffs for underweight, normal, overweight, and obese.
Beyond BMI
Recognition that BMI and ideal weight have serious limitations. Increasing focus on body composition, distribution of fat, metabolic health, and personalized health approaches rather than one-size-fits-all weight standards.
Setting Healthy Weight Goals
Practical Tips for Healthy Weight Management
- Focus on sustainable lifestyle changes rather than dieting
- Aim for gradual changes (1-2 pounds per week maximum)
- Prioritize nutrient-dense whole foods
- Include regular physical activity you enjoy
- Build healthy habits around sleep and stress management
- Listen to your body's hunger and fullness cues
- Recognize that healthy looks different for everyone
When to Seek Professional Guidance
- If you have existing health conditions
- If you've struggled with eating disorders or disordered eating
- If your weight changes unexpectedly
- If weight management affects your quality of life
- If you're an athlete with specific performance goals
- For personalized nutrition and exercise recommendations
- For comprehensive health assessments beyond weight
Special Considerations for Different Groups
Common Myths About Ideal Weight
Myth: There's one perfect weight for your height
Truth: Healthy weight exists within a range and varies based on numerous factors including frame size, muscle mass, age, and genetics.
Myth: BMI is the gold standard for ideal weight
Truth: BMI doesn't distinguish between fat and muscle and wasn't designed as an individual health indicator. It's a population-level screening tool with significant limitations.
Myth: You can determine your frame size by "feeling" your elbow
Truth: While simple methods exist, precise frame size measurement requires proper technique and comparison to standardized tables based on height.
Myth: Weight is the most important health indicator
Truth: Behaviors like physical activity, nutritious eating, not smoking, and managing stress have far greater impact on health than weight alone.
Conclusion: A Balanced Approach to Weight and Health
Ideal weight calculations provide general guidelines but should be interpreted as part of a broader health context:
- Consider multiple methods: No single formula is perfect—look at several approaches for a more complete picture.
- Focus on health behaviors: Physical activity, nutritious food choices, adequate sleep, and stress management have profound health benefits regardless of weight.
- Monitor trends, not just numbers: Changes in weight and how they correlate with other health markers often provide more insight than static measurements.
- Recognize individuality: Your ideal weight is influenced by unique factors including genetics, body composition, medical history, and personal health goals.
- Seek professional guidance: Healthcare providers can offer personalized recommendations based on your complete health profile.
Remember that weight is just one aspect of health. Building sustainable habits that support your physical and mental wellbeing is far more important than achieving a specific number on the scale.