Ideal Weight Calculator
Find your healthy weight range based on various formulas
Introduction
The concept of an “ideal weight” is more than just a number on a scale—it’s about finding a weight range where you feel healthy, energetic, and strong. Our Ideal Weight Calculator uses established formulas like the Devine and Peterson methods to provide you with a personalized healthy weight range based on your height, gender, and frame size. Discover your target and learn science-backed strategies to achieve it sustainably.
( For a more complete picture of your health, also check your Body Fat Percentage with our calculator.)
How to Use the Ideal Weight Calculator
Getting your personalized range is simple. Enter the following:
- Your Gender: Biological sex influences body composition.
- Your Height: This is the primary factor in most formulas.
- Your Frame Size: (Optional) Select Small, Medium, or Large. Not sure? Measure your wrist circumference to find out.
- Women: Height < 5’2″ | Small < 5.5″, Medium 5.5″-5.75″, Large > 5.75″
- Men: Height > 5’5″ | Small < 6.5″, Medium 6.5″-7.5″, Large > 7.5″
The calculator will provide a healthy weight range in both pounds and kilograms.
For the most accurate inputs, use a stadiometer (wall-mounted height measure) and a reliable digital scale like the Etekcity Smart Scale.
Understanding the Formulas: How Ideal Weight is Calculated
No single number defines health, so our calculator uses multiple respected formulas to create a range.
| Formula | Calculation Method | Best For |
| Devine Formula (1974) | Men: 50kg + 2.3kg per inch over 5ftWomen: 45.5kg + 2.3kg per inch over 5ft | General clinical use |
| Peterson Formula (2016) | Men: 52kg + 1.9kg per inch over 5ftWomen: 49kg + 1.7kg per inch over 5ft | A more modern update |
| BMI Range | Based on a Body Mass Index of 18.5 to 24.9 | Population-level health assessment |
Key Insight: These formulas estimate a weight range for a healthy body fat percentage. They are guidelines, not absolute rules. Body composition (muscle vs. fat) matters more.
(Internal Link: Calculate your BMI to see where you fall within the healthy range.)
Why Your Ideal Weight is a Range, Not a Number
Focusing on a single number can lead to unhealthy habits. A range of 10-15 pounds is more realistic and healthy because it accounts for:
- Natural weight fluctuations from water, food, and hormones.
- Muscle gain from strength training (muscle is denser and heavier than fat).
- Individual genetic differences in body shape and composition.
Shift your focus from weight to how your clothes fit and how you feel. Taking progress photos and using a cloth measuring tape to track inches lost can be more motivating than the scale alone.
How to Healthily Achieve Your Ideal Weight
Reaching your target is a marathon, not a sprint. Follow these steps:
- Find Your Calorie Balance: Use your ideal weight to estimate your goal maintenance calories.
- Create a modest Calorie Deficit: If you need to lose weight, aim for a deficit of 300-500 calories per day for steady loss.
( Calculate your exact deficit with our Calorie Deficit Calculator.) - Prioritize Protein: Preserve muscle mass while losing fat.
( Determine your needs with our Protein Calculator.) - Incorporate Strength Training: Building muscle helps you look leaner at a higher weight and boosts your metabolism.
A set of adjustable dumbbells like the Bowflex SelectTech 552 is perfect for home workouts. - Be Patient: Healthy weight loss occurs at a rate of 0.5-1.5 lbs per week.
When the Scale Lies: Limitations of Ideal Weight
The number on the scale doesn’t tell the whole story. You might be at your “ideal weight” but still have unhealthy levels of body fat (“skinny fat”). Conversely, a muscular athlete might be “overweight” on the scale but extremely healthy.
This is why you should also measure:
- Waist-to-Height Ratio: A powerful indicator of visceral fat. Should be < 0.5.
( Calculate your ratio with our Waist to Height Ratio Calculator.) - Body Fat Percentage: The true measure of body composition.
( Use our Navy Body Fat Calculator for an accurate estimate.)
Ideal Weight Calculator FAQs
Q: Why do the formulas use different numbers for men and women?
A: On average, men have more muscle mass and heavier bones than women of the same height, which is reflected in the calculations.
Q: I’m very muscular. Is this calculator accurate for me?
A: It may underestimate your healthy weight. If you have a significant amount of muscle, prioritizing body fat percentage and waist circumference as health metrics is more appropriate.
Q: As I get older, should my ideal weight change?
A: Metabolism and body composition change with age. It’s normal and healthy to focus on maintaining strength and mobility rather than adhering to a weight you had at age 25.
Next Steps: Focus on Health, Not Just Weight
Your journey doesn’t end at a number. Focus on these habits:
- Nutrition: Eat whole, nutrient-dense foods.
- Movement: Find physical activities you enjoy.
- Sleep: Prioritize 7-9 hours of quality sleep per night.
- Stress Management: Incorporate mindfulness or yoga.
A healthy cookbook like “Run Fast. Eat Slow.” or a subscription to a meal kit service like HelloFresh can make nutritious eating easier and more enjoyable.
