CALCULATOR
Healthy Weight Calculator
The healthy weight range for your height, adjusted for frame size, with how far your current weight sits from it.
Healthy weight range
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The healthy range is wide because people of the same height can be healthy at different weights. Muscular people commonly sit above it. Body fat percentage tells you more than any weight range can.
What a healthy weight range means
The healthy weight range shown here corresponds to a BMI between 18.5 and 24.9 for your height. It is deliberately wide, spanning 15 kilograms or more for a typical adult, because people of the same height can be perfectly healthy across a broad span of weights.
Frame size adjusts the range modestly. It is estimated from the ratio of your height to wrist circumference, since wrist is largely bone and barely changes with body fat. A larger frame legitimately carries more weight at the same height.
The limitation is the same one BMI has: it cannot distinguish muscle from fat. Trained people routinely sit above the range in good health, and someone within the range can still carry high body fat with low muscle mass. Waist circumference and body fat percentage add the information weight alone cannot provide.
How the range is calculated
upper = 24.9 x height(m)^2
Example at 175 cm:
18.5 x 3.0625 = 57 kg
24.9 x 3.0625 = 76 kg
Men: > 10.4 small, 9.6-10.4 medium, < 9.6 large
Women: > 11.0 small, 10.1-11.0 medium, < 10.1 large
Healthy weight range by height
| Height | Lower (BMI 18.5) | Upper (BMI 24.9) | Midpoint |
|---|---|---|---|
| 155 cm | 44 kg | 60 kg | 52 kg |
| 160 cm | 47 kg | 64 kg | 56 kg |
| 165 cm | 50 kg | 68 kg | 59 kg |
| 170 cm | 53 kg | 72 kg | 63 kg |
| 175 cm | 57 kg | 76 kg | 67 kg |
| 180 cm | 60 kg | 81 kg | 70 kg |
| 185 cm | 63 kg | 85 kg | 74 kg |
| 190 cm | 67 kg | 90 kg | 78 kg |
Why the range is so wide
The span between the lower and upper figure is around 19 kilograms at 175 cm. That is not imprecision, it is an honest acknowledgement that people of the same height differ in frame size, muscle mass and body composition, and can be healthy across a broad band of weights.
What weight alone cannot tell you
| Measure | What it adds |
|---|---|
| Body fat percentage | Separates muscle from fat, the main blind spot |
| Waist circumference | Reflects visceral fat, which carries most metabolic risk |
| Waist to height ratio | A simple screen; under 0.5 is a common target |
| Strength and fitness | Independent predictors of health outcomes |
A trained person can sit above the healthy weight range with low body fat and excellent health markers, while someone inside the range can carry high body fat with very little muscle. Use the range as context, then measure composition if you want a number that reflects your actual situation.
Frequently asked questions
What is a healthy weight for my height?
How do I measure frame size?
Should I aim for the middle of the range?
Is it possible to be healthy above the range?
Sources
- World Health Organization. Body mass index classification. who.int
- Grant JP et al. Frame size determination from wrist circumference. Nutritional assessment literature.
- National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
- NHS. Nutrition and health guidance. nhs.uk
- US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov
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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.