Figuring out your ideal body weight is a common goal for many people who want to get fit and healthy.
Irrespective of your goal: weight loss or curiosity about your ideal size—understanding how to calculate your ideal body weight can provide you with guided information.
While there isn’t a general approach to calculate ideal body weight, we’ll go over some easy ways to figure out a healthy ideal weight range based on your unique body type and lifestyle.
You’ll also learn how your height and weight relate to your body mass index (BMI) and the simple equations and formulas to assist you in calculating your ideal weight and reaching your fitness goals.
Table of Contents
Figuring Out Your Ideal Body Weight
Your height and gender both determine your ideal body weight (IBW). An easy way to calculate the ideal body weight for men is by taking 106 pounds for the first 5 feet of height and adding 6 extra pounds for every inch.
Then, the recommended body weight calculation for women is 100 pounds for the first 5 feet of height. Plus, an additional 5 pounds for every extra inch. But if you’re shorter than 5 feet, deduct 2 pounds for every inch under 5 feet.
According to the equation, a woman who’s 5-foot, 4-inch tall would ideally weigh 120 pounds: IBW = 100 + (4 x 5) = 120
At the same time, the IBW of a 6-foot-tall man is 178 pounds: 106 + (12 x 6) = 178 pounds.
On the other hand, here’s how to figure out your ideal body weight using the traditional method:
Women: The ideal body weight (in kg) is 49 kg + 1.7 kg for each inch over 5 feet
Men: The ideal body weight (in kg) is 52 kg + 1.9 kg for each inch over 5 feet
Doctors invented these equations to use in calculating drug dosages. They often underestimate IBW at taller heights and overestimate it at shorter heights.
Updated Equations For Ideal Weight
- Weight in pounds = 5 x BMI + (BMI divided by 5) x (Height in inches minus 60)
- Weight in kilograms = 2.2 x BMI + (3.5 x BMI) x (Height in meters minus 1.5)
The taller height range is where the older equations and the newer equations differ the most. Additionally, when using BMI, the ideal weight for women is the same as it is for men. And the new equation permits women to be a few pounds heavier than the previous formula.
Other Formulas For Calculating Ideal Body Weight
Figuring out your ideal body weight is easy using the following formulas. However, if you’re 30% above your IBW, you’re considered obese.
- Men: IBW (kgs) = 22 × (height in meters) 2
- Women: IBW (kgs) = 22 × (height in meters − 10 cm) 2
The following formulas were invented to calculate drug dosages:
G. J. Hamwi formula (1964)
Male: 48.0 kg + 2.7 kg per inch over 5 feet
Female: 45.5 kg + 2.2 kg per inch over 5 feet
B. J. Devine Formula (1974)
Male: 50.0 kg + 2.3 kg per inch over 5 feet
Female: 45.5 kg + 2.3 kg per inch over 5 feet
J. D. Robinson Formula (1983)
Male: 52 kg + 1.9 kg per inch over 5 feet
Female: 49 kg + 1.7 kg per inch over 5 feet
D. R. Miller Formula (1983)
Male: 56.2 kg + 1.41 kg per inch over 5 feet
Female: 53.1 kg + 1.36 kg per inch over 5 feet
Why do people weigh more or less?
Sometimes, people weigh more or less due to their body fat. Additionally, doctors use body mass index (BMI) to figure out if you have a healthy body weight, are overweight, or are obese.
They use your height and weight to calculate your body mass index. A healthy BMI is between 18.5 and 24.9. But if yours is higher than this range, it means you’re overweight or obese.
Even though they have low body fat, extremely muscular individuals may have a higher BMI. Conversely, if you have lost body mass and substituted it with fat, you might seem to have a normal body mass index when you lack enough body muscle to support optimum health.
The Centers for Disease Control and Prevention (CDC) advises using your waist circumference and BMI in figuring out whether your ideal body weight is healthy. Further, the CDC states that a waist above 40 inches for men and above 35 inches for non-pregnant women is associated with an increased risk of obesity-related conditions.
Bone structure
Bone structure is another determinant of why some people weigh more or less.
If you have denser and thicker bones, you’ll weigh more than someone with less dense and thinner bones at the same body composition levels.
Meanwhile, you can measure your wrist to determine your body frame size.
How To Determine Your Body Frame Size
Women:
Height under 5’2″
- Small = wrist size less than 5.5″
- Medium = wrist size 5.5″ to 5.75″
- Large = wrist size over 5.75″
Height 5’2″ to 5′ 5″
- Small = wrist size less than 6″
- Medium = wrist size 6″ to 6.25″
- Large = wrist size over 6.25″
Height over 5′ 5″
- Small = wrist size less than 6.25″
- Medium = wrist size 6.25″ to 6.5″
- Large = wrist size over 6.5″
Men:
Height over 5′ 5″
- Small = wrist size 5.5″ to 6.5″
- Medium = wrist size 6.5″ to 7.5″
- Large = wrist size over 7.5″
You can use equations to figure out your ideal body weight after calculating your frame size. For women with medium-sized frames, the equation to use is:
IBW (lb) = 100 + 5 x (Ht – 60 in)
For men with medium-sized frames, use this equation:
IBW (lb) = 106 + 6 x (Ht – 60 in)
If your frame is small, take away 10%, and it will be large. Then, add 10% to the result you get for medium frames.
Read Also: Resting Heart Rate By Age And Gender
Ideal Height and Weight For Adults
The chart below highlights different weights according to various heights. So, you can refer to it if you’re figuring out your ideal body weight based on your height. Meanwhile, it is based on the updated formulas and equations.
| Height (in feet and inches) | Women(in pounds) | Men(in pounds) | BMI 22 (in pounds) |
| 5’0″ | 108 | 115 | 114.4 |
| 5’1″ | 112 | 119 | 119 |
| 5’2″ | 116 | 123 | 123 |
| 5’3″ | 119 | 127 | 128 |
| 5’4″ | 123 | 131 | 132 |
| 5’5″ | 127 | 136 | 136 |
| 5’6″ | 131 | 140 | 141 |
| 5’7″ | 134 | 144 | 145 |
| 5’8″ | 138 | 148 | 150 |
| 5’9″ | 142 | 152 | 154 |
| 5’10” | 146 | 157 | 158 |
| 5’11” | 149 | 160 | 163 |
| 6’0″ | 153 | 165 | 167 |
| 6’1″ | 157 | 170 | 172 |
| 6’2″ | 160 | 174 | 176 |
| 6’3″ | 164 | 177 | 180 |
| 6’4″ | 168 | 181 | 185 |
| 6’5″ | 172 | 186 | 189 |
| 6’6″ | 175 | 190 | 194 |
Metric Ideal Height and Weight For Adults
You can use this metric as a reference when figuring out your ideal body weight as an adult.
| Height(in centimeters) | Women (in kilograms) | Men(in kilograms) | BMI 22 (in kilograms) |
| 152 | 49 | 52 | 52 |
| 155 | 51 | 54 | 54 |
| 157 | 52 | 56 | 56 |
| 160 | 54 | 58 | 58 |
| 163 | 56 | 60 | 60 |
| 165 | 57 | 62 | 62 |
| 168 | 59 | 63 | 64 |
| 170 | 61 | 65 | 66 |
| 173 | 63 | 67 | 68 |
| 175 | 64 | 69 | 70 |
| 178 | 66 | 71 | 72 |
| 180 | 68 | 73 | 74 |
| 213 | 69 | 75 | 76 |
| 216 | 71 | 77 | 78 |
| 218 | 73 | 79 | 80 |
| 221 | 74 | 81 | 82 |
| 224 | 76 | 82 | 84 |
| 226 | 78 | 84 | 86 |
| 229 | 80 | 86 | 88 |
Read this article: Fitbit vs. Apple Watch: Which Fitness Tracker is Better?
Other Ways To Calculate Your Ideal Body Weight
In addition to the different formulas and equations, you can also figure out your ideal body weight and increased body fat in other ways:
Body mass index calculator
You can use your height and weight to check your body mass index with a BMI calculator. Afterward, it will categorize your BMI as underweight, normal, overweight, or obese.
Body fat percentage
Your body fat percentage is different from your BMI. typically, it’s used to check if you’re shedding fat or gaining muscle. And its healthy ranges vary for men and women. So, you can measure it in different ways, including with a body fat scale that functions with a bioelectrical impedance.
BMI measurements for kids and teens
The BMI equation for kids and teens varies from that for adults. To calculate a child’s BMI, use weight / (height x height) x 703. You can do this with a calculator on the CDC website. Then, compare the result to a percentile chart based on age.
Conclusion
Figuring out your ideal body weight is a great starting point for maintaining health and fitness. However, you must understand that this is only one aspect of maintaining a healthy weight.
Although calculations and formulas can be helpful, they do not provide individual differences in muscle mass, body composition, or general health. The best approach is to focus on developing healthy habits, eating a balanced diet, and getting regular exercise while using these calculations as a guide or reference.
In the end, the weight at which you feel confident, healthy, and energetic is your ideal body weight. Meanwhile, visit your healthcare provider for personalized guidance. And remember that health is way beyond just a number on a scale.