Healthy Weight Calculator
Find your healthy weight range based on your height using BMI guidelines.
Find the healthy weight range for your height based on BMI, and see weight thresholds for every BMI category.
What Healthy Weight Means
How healthy weight is defined
A "healthy weight" is conventionally defined as a Body Mass Index (BMI) between 18.5 and 24.9 kg/m², calculated as weight in kilograms divided by the square of height in metres. This range was established by the World Health Organisation based on population data linking BMI to mortality and disease risk. The calculator above shows the weight range at your height that falls within this band, as well as the thresholds for every other BMI category.
Why healthy weight varies by height
Healthy weight is not a single number — it scales with height. A person 160 cm tall has a healthy weight range of roughly 47–64 kg; someone 180 cm tall has a range of roughly 60–81 kg. BMI normalises weight by height squared so that both individuals sit within the same healthy band (18.5–24.9) at these respective weights. This is why no fixed "ideal weight" applies universally — height is the primary variable.
Limitations of BMI-based weight ranges
BMI-derived ranges do not account for muscle mass (an athlete with high muscle may be classified overweight), age (older adults carry more fat at the same BMI due to muscle loss), sex (women carry more essential fat at the same BMI), or ethnicity (South and East Asian populations face higher metabolic risk at lower BMIs, with some guidelines setting an overweight threshold at 23 rather than 25). A "healthy" BMI does not guarantee metabolic health, and values just outside the range are not automatically cause for concern. The body fat calculator provides an alternative assessment based on body composition rather than weight alone.
Other measures to use alongside BMI
Waist circumference gives a direct indication of abdominal fat independent of height: risk increases above 88 cm (35 in) for women and 102 cm (40 in) for men. Waist-to-hip ratio adds information about fat distribution — see the WHR calculator. Body fat percentage, measured via DEXA scan or the Navy circumference method, directly quantifies fat mass. Using two or three measures together gives a more complete picture than BMI alone.
Worked example
Height 175 cm: healthy weight range = BMI 18.5–24.9 × (1.75)² = 56.7–76.2 kg. The overweight threshold begins at 79.4 kg (BMI 25.9 at this height). Someone weighing 70 kg is comfortably within the healthy range; at 80 kg they are just into the overweight category.
Related calculations
For a single target figure instead of a range, use the ideal weight calculator. Converting units first? The height converter and weight converter handle metric and imperial.
Reaching and Maintaining a Healthy Weight
Diet patterns that support healthy weight
Evidence consistently supports diets built around vegetables, fruit, whole grains, lean protein, and unsaturated fats, with limited ultra-processed foods, added sugars, and excess saturated fat. Calorie awareness matters, but food quality also affects hunger and satiety in ways that make healthy weight easier to maintain long term. Eating slowly and stopping when satisfied — rather than full — has meaningful effects on energy intake over time.
Physical activity guidelines
UK Chief Medical Officers recommend at least 150 minutes of moderate-intensity activity (brisk walking, cycling) or 75 minutes of vigorous activity per week, plus muscle-strengthening activities on two or more days. Regular physical activity reduces risk of cardiovascular disease, type 2 diabetes, and several cancers substantially — independently of any weight effect. Resistance training preserves the lean mass that keeps metabolic rate higher as we age.
The sleep and stress connection
Sleep deprivation suppresses leptin (the satiety hormone) and raises ghrelin (the hunger hormone), increasing appetite and calorie intake the following day. Chronic stress elevates cortisol, which promotes abdominal fat storage over time. Consistently achieving 7–9 hours of sleep per night and managing stress through exercise, social connection, or relaxation techniques supports healthy weight maintenance independently of diet choices. For sleep timing and cycle planning, try the sleep calculator.
When to seek professional support
If you're outside the healthy range and finding it difficult to change, your GP is the right starting point. They can assess your full health picture — blood pressure, blood glucose, cholesterol — alongside BMI, and refer to weight management services, a registered dietitian, or specialist support where appropriate. Significant unexplained weight loss or gain, regardless of where your BMI falls, also warrants a medical conversation.
Healthy Weight Range by Height
| Height | Minimum (BMI 18.5) | Maximum (BMI 24.9) |
|---|---|---|
| 150 cm | 41.6 kg | 56.0 kg |
| 155 cm | 44.4 kg | 59.8 kg |
| 160 cm | 47.4 kg | 63.7 kg |
| 165 cm | 50.4 kg | 67.8 kg |
| 170 cm | 53.5 kg | 72.0 kg |
| 175 cm | 56.7 kg | 76.3 kg |
| 180 cm | 59.9 kg | 80.7 kg |
| 185 cm | 63.3 kg | 85.2 kg |
| 190 cm | 66.8 kg | 89.9 kg |
How to use this table
Find your height row. The healthy range spans from the minimum (BMI 18.5) to the maximum (BMI 24.9). If your weight falls between those two figures, your BMI is in the healthy range. The calculator above will also show your exact BMI and the corresponding category for any weight you enter.
Why there is a range, not a single "ideal" number
Healthy weight is not a precise point — it is a band spanning roughly 14–17 kg at most adult heights. Where within this band is healthiest for you depends on muscle mass, bone density, age, and individual physiology. Research on all-cause mortality generally shows the lowest risk at BMI 22–23 for most adults under 65, but any weight within the healthy range is associated with similar long-term outcomes.
Frequently Asked Questions
What BMI range is considered healthy for adults?
A BMI between 18.5 and 24.9 kg/m² is the WHO-defined healthy range for most adults. The calculator shows the weight range corresponding to this band at your specific height. Some guidelines recommend a lower overweight threshold (BMI 23) for people of South and East Asian ethnicity, where metabolic risks begin at lower BMIs.
Does the healthy weight range change with age?
The standard BMI thresholds (18.5–24.9) apply to adults aged 18 and over without age adjustment. However, research suggests slightly higher BMIs (25–27) in adults over 65 are associated with better outcomes than in younger people, because a lower BMI in older adults often reflects unhealthy muscle loss. For children and teenagers, healthy weight is assessed using age- and sex-specific growth chart percentiles — not adult BMI categories.
Is the healthy weight range the same for men and women?
The BMI thresholds are the same for both sexes, but women naturally carry more body fat at the same BMI due to hormonal differences. A woman and a man at identical BMIs may have meaningfully different body compositions. Waist circumference thresholds do differ by sex — elevated risk begins above 88 cm for women and 102 cm for men.
What should I do if my weight is outside the healthy range?
Use the result as context rather than a verdict. A single BMI figure doesn't define your health — blood pressure, blood glucose, and cholesterol are equally important. If you're concerned, speak with your GP who can assess your full picture. Small, sustainable changes (more vegetables, less ultra-processed food, regular walking) tend to produce better long-term outcomes than drastic short-term approaches.
Evidence & Methodology
How This Page Is Grounded
Method
Converts the published adult healthy-BMI interval into a weight range for the entered height.
Important limitation: The range is a screening reference and does not account for body composition, pregnancy or every clinical circumstance.
Primary Sources
- Obesity and overweight World Health Organization
- Calculate your body mass index NHS
Quality Checks
Range endpoints and metric/imperial conversions are checked against the BMI equation.
See how sources are selected and corrections are handled in our Editorial & Calculation Methodology, and which automated checks this page has to pass in How We Test.