Ideal Weight by Height and Age: Your Complete Guide
Understand your healthy weight range and learn how height, age, and body composition factor into your personal ideal weight.
What is Ideal Weight?
Ideal weight is a general weight range considered healthy for your height, age, sex, and body composition. Unlike a single "perfect" number, an ideal weight range accounts for individual variation and is designed to reduce disease risk and promote overall wellness.
The concept of ideal weight has evolved over decades as scientists better understand health, body composition, and the limitations of weight-only measurements. Today's approach recognizes that two people of the same height and weight can have different health outcomes based on muscle mass, body fat percentage, and fitness level.
Height and Weight Reference Chart
The following chart shows healthy weight ranges for adults based on BMI categories (18.5–24.9) for each height. These are general guidelines; individual ideal weights vary based on muscle mass and body composition.
| Height (feet) | Height (cm) | Healthy Weight Range (lbs) | Healthy Weight Range (kg) |
|---|---|---|---|
| 5'0" | 152 cm | 97–128 lbs | 44–58 kg |
| 5'2" | 157 cm | 104–137 lbs | 47–62 kg |
| 5'4" | 163 cm | 110–146 lbs | 50–66 kg |
| 5'6" | 168 cm | 118–155 lbs | 54–70 kg |
| 5'8" | 173 cm | 125–164 lbs | 57–74 kg |
| 5'10" | 178 cm | 133–174 lbs | 60–79 kg |
| 6'0" | 183 cm | 142–184 lbs | 64–83 kg |
| 6'2" | 188 cm | 150–194 lbs | 68–88 kg |
Note: These ranges are based on BMI 18.5–24.9 for adults. Ranges are approximate and rounded to nearest pound/kg.
Factors That Affect Your Ideal Weight
Your ideal weight isn't determined by height alone. Multiple biological and lifestyle factors influence what weight is healthiest for you:
Sex and Hormones
Biological differences mean men and women typically have different healthy weight ranges at the same height. Hormonal factors also influence body composition and fat distribution.
Muscle Mass
More muscle increases your ideal weight since muscle tissue is denser than fat. Athletes may have a higher "ideal" weight while still being very lean.
Bone Structure
Some people naturally have larger bone frames (large-boned) while others are small-framed. Frame size affects where your ideal weight falls within healthy ranges.
Genetics
Your genes influence your metabolism, fat distribution, and natural body shape. Genetics account for a significant portion of weight variation.
Fitness Level
Regular exercise, especially strength training, changes body composition and can increase ideal weight through muscle gain while decreasing body fat.
How Age Affects Your Target Weight
As you age, your metabolism changes, and your body composition naturally shifts. Understanding age-related changes helps set realistic weight goals:
Ages 18–25 (Young Adults)
This age group typically has higher metabolic rates and maintains muscle mass easily. Healthy weight ranges are at the lower end of average. Regular physical activity and good nutrition are key to establishing healthy habits.
Ages 26–40 (Adults)
Metabolism begins to slow by about 5% per decade. Maintaining muscle through strength training becomes increasingly important. Many people gain weight during these years without lifestyle adjustments.
Ages 41–60 (Middle-Aged)
Metabolism continues declining, and hormonal changes (especially during menopause) accelerate fat gain. The ideal weight may need adjustment, and fitness becomes critical for maintaining health.
Ages 60+ (Seniors)
Metabolic rate drops further, and muscle naturally decreases (sarcopenia). However, slightly higher weight in this age group is sometimes protective. Strength training is essential to preserve muscle and function.
How to Calculate Your Ideal Weight
Method 1: Devine Formula
The Devine formula is a widely-used equation developed to estimate ideal body weight based on height:
Men: 50 kg + 2.3 kg per inch over 5'0"
Women: 45.5 kg + 2.3 kg per inch over 5'0"
Method 2: BMI-Based Ranges
Using BMI 18.5–24.9 as a healthy range provides realistic weight targets. Use our BMI calculator to find your healthy range in seconds.
Method 3: Body Fat Percentage
This is the most individual method. Healthy body fat ranges are:
- Men: 10–20% body fat
- Women: 18–28% body fat
Find Your Healthy Weight
Use our free BMI calculator to determine your healthy weight range based on your height.
Use BMI Calculator →