Ideal Weight for Height and Age: What the Formulas Say and What They Miss
Almost everyone has asked some version of this question at some point:
"What should I weigh?"
It seems like it should have a clean answer. You enter your height, your sex, maybe your age, and out comes a number. But anyone who has spent time around nutrition, fitness, or medicine knows the honest answer is more complicated than that.
That does not mean the question is useless. It means understanding what ideal weight formulas actually measure — and what they leave out — makes them far more practical to use.
This guide covers how ideal body weight is calculated, what the most commonly used formulas look like, what the ranges mean for men and women at different heights, and why the number is a starting reference rather than a fixed target.
Use the Ideal Weight Calculator to get your estimate based on height, sex, and frame size.
What "Ideal Weight" Actually Means
The term "ideal body weight" (IBW) comes from medical and clinical research, not from fitness culture.
It was originally developed to help estimate drug dosages, because certain medications are dosed by lean body weight rather than total body weight. A patient who is significantly overweight may need a different dose than someone at a typical weight for their height.
From that clinical origin, ideal weight formulas spread into general health conversations as a rough guide for what a person "should" weigh given their height.
The important nuance is that these formulas were built on population averages. They describe what was statistically typical for healthy adults in the research samples. They do not account for:
- muscle mass or athletic build
- bone density and frame size
- age-related changes in body composition
- individual metabolic differences
That means the same ideal weight formula gives the same answer for a sedentary person and a well-trained athlete of the same height — even though those two people have completely different body compositions.
The Most Common Ideal Weight Formulas
Several formulas have been developed over the decades. The most widely used are:
Devine Formula (1974)
This is one of the oldest and most referenced formulas, originally developed for clinical drug dosing.
For men: IBW (kg) = 50 + 2.3 × (height in inches above 5 feet)
For women: IBW (kg) = 45.5 + 2.3 × (height in inches above 5 feet)
Example: A 5'8" woman (8 inches above 5 feet): IBW = 45.5 + 2.3 × 8 = 45.5 + 18.4 = 63.9 kg (141 lbs)
Robinson Formula (1983)
A slight revision of Devine, giving somewhat lower targets, particularly for women.
For men: IBW (kg) = 52 + 1.9 × (inches above 5 feet)
For women: IBW (kg) = 49 + 1.7 × (inches above 5 feet)
Miller Formula (1983)
Another revision, generally producing the lowest estimates of the three.
For men: IBW (kg) = 56.2 + 1.41 × (inches above 5 feet)
For women: IBW (kg) = 53.1 + 1.36 × (inches above 5 feet)
Hamwi Formula (1964)
Slightly different structure, sometimes used for quick clinical estimates.
For men: IBW (lbs) = 106 + 6 × (inches above 5 feet)
For women: IBW (lbs) = 100 + 5 × (inches above 5 feet)
Example: A 5'10" man (10 inches above 5 feet): IBW = 106 + 6 × 10 = 166 lbs (75 kg)
The Ideal Weight Calculator applies these formulas and presents a range rather than a single fixed number — which is more honest about the real uncertainty involved.
Ideal Weight Charts for Women by Height
These ranges reflect approximate ideal weight estimates across the main formulas, adjusted for small, medium, and large frame sizes. Frame size — determined by wrist circumference relative to height — adds about 10% above or below the midpoint.
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 5'0" | 90–97 lbs | 96–107 lbs | 104–119 lbs |
| 5'1" | 93–100 lbs | 99–110 lbs | 107–122 lbs |
| 5'2" | 96–104 lbs | 102–113 lbs | 110–126 lbs |
| 5'3" | 99–107 lbs | 105–116 lbs | 113–129 lbs |
| 5'4" | 102–110 lbs | 108–120 lbs | 117–133 lbs |
| 5'5" | 105–113 lbs | 111–124 lbs | 120–137 lbs |
| 5'6" | 108–116 lbs | 114–127 lbs | 123–141 lbs |
| 5'7" | 111–119 lbs | 117–130 lbs | 126–145 lbs |
| 5'8" | 114–123 lbs | 121–135 lbs | 130–149 lbs |
| 5'9" | 117–126 lbs | 124–138 lbs | 133–152 lbs |
| 5'10" | 120–129 lbs | 127–141 lbs | 136–155 lbs |
Ideal Weight Charts for Men by Height
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 5'4" | 120–130 lbs | 128–140 lbs | 137–154 lbs |
| 5'5" | 123–133 lbs | 131–143 lbs | 140–158 lbs |
| 5'6" | 126–137 lbs | 134–147 lbs | 143–163 lbs |
| 5'7" | 130–141 lbs | 138–152 lbs | 147–168 lbs |
| 5'8" | 134–145 lbs | 142–156 lbs | 151–172 lbs |
| 5'9" | 137–148 lbs | 145–160 lbs | 155–176 lbs |
| 5'10" | 140–152 lbs | 149–165 lbs | 159–180 lbs |
| 5'11" | 144–156 lbs | 153–169 lbs | 163–185 lbs |
| 6'0" | 148–160 lbs | 157–173 lbs | 167–190 lbs |
| 6'1" | 152–164 lbs | 161–177 lbs | 171–195 lbs |
| 6'2" | 156–168 lbs | 165–182 lbs | 175–200 lbs |
These ranges are guides, not prescriptions. A trained athlete at 6'0" with significant muscle mass may weigh considerably more than these ranges suggest and still have an excellent health profile.
Does Ideal Weight Change With Age?
This is one of the most searched questions in this space — and the honest answer is nuanced.
The clinical formulas for ideal body weight were not designed to change with age. They produce the same output for a 25-year-old and a 65-year-old of the same height and sex.
In practice, body composition changes significantly with age:
- Muscle mass naturally declines starting in the late 30s (sarcopenia)
- Bone density decreases, especially in women after menopause
- Fat tends to redistribute, often increasing around the abdomen
Some clinicians argue that slightly higher body weight in older adults (65+) is associated with better health outcomes — a phenomenon sometimes called the obesity paradox in geriatric populations. Having more lean mass in older age provides a buffer against illness and injury recovery.
The practical implication:
- For adults under 50, standard ideal weight formulas are reasonable starting references
- For adults over 60, target weight ranges may be slightly higher without increasing health risk
- In all cases, body composition matters more than the scale number
Ideal Weight vs BMI: How They Compare
BMI and ideal weight both try to describe a "healthy" weight relative to height, but they approach it differently.
| Ideal Weight Formulas | BMI | |
|---|---|---|
| Output | A specific weight range | A category (underweight/normal/overweight/obese) |
| Accounts for sex | Yes | No |
| Accounts for frame size | Some versions | No |
| Distinguishes muscle from fat | No | No |
| Useful for | Personal weight target setting | Population-level screening |
BMI is simpler to calculate and more standardized — it gives the same result regardless of sex. Ideal weight formulas are slightly more tailored because they produce different targets for men and women.
Neither method can see body composition, which is the most important factor for both health and appearance goals. Someone within the "ideal" weight range but carrying excess fat and very little muscle is not necessarily healthier than someone 20 lbs heavier with a high proportion of lean mass.
For a more complete picture, the BMI Calculator gives the standard population-level screen, while the Body Fat Calculator provides the composition context that neither BMI nor ideal weight formulas can show.
Why Muscular People Should Interpret These Numbers Carefully
One of the most common frustrations with ideal weight charts is that they can make muscular, fit people feel like they "weigh too much."
Muscle is significantly denser than fat. A pound of muscle takes up about 18% less space than a pound of fat. Someone who trains regularly and has built meaningful lean mass will often be heavier than ideal weight formulas suggest — while having excellent body composition and health markers.
If you are athletic or strength-trained and your weight is above the ideal range for your height, the relevant question is not "am I overweight" but "what is my body fat percentage?" The Body Fat Calculator answers that directly.
The Right Way to Use an Ideal Weight Target
Ideal weight is most useful as an anchor point for a weight range — not as a strict target.
Practical ways to use it:
1. As a sanity check If your current weight is well outside ideal weight ranges and you are not athletic, it is a signal worth exploring. Not a verdict — a signal.
2. As a loose goal during a fat loss phase Having a rough weight target in mind gives structure to a fat loss effort. But adjusting that target based on how you feel, how you are performing, and what your body composition shows is more useful than hitting an arbitrary formula number.
3. As a baseline for health discussions In medical settings, ideal body weight is often used to contextualize overall health. Knowing where you fall relative to standard ranges helps you have more informed conversations.
What it should not be used for:
- A fixed, unchangeable goal that overrides how you feel or perform
- A source of anxiety if you are muscular and above the range
- A substitute for understanding body composition
Ideal Weight and Nutrition Planning
Once you have a rough weight target in mind, the next natural question is how to eat to reach or maintain it.
This is where macro and calorie planning becomes useful. The Macros Calculator uses your current weight, activity level, and goal — fat loss, maintenance, or muscle gain — to estimate daily calorie and macro targets.
If your goal is to reach your ideal weight range while preserving muscle:
- eating at a moderate calorie deficit (300–500 calories below TDEE)
- with high protein (0.7–1g per pound of body weight)
- and resistance training
consistently outperforms aggressive calorie restriction, which tends to lower both fat and lean mass.
Combining an ideal weight target with a structured macro plan gives the goal both direction and method.
How to Determine Your Frame Size
Frame size adjusts the ideal weight range up or down by roughly 10%. Here is a simple way to assess it:
Wrist measurement method: Wrap your thumb and middle finger around your opposite wrist.
- Fingers overlap: small frame
- Fingers just touch: medium frame
- Fingers do not touch: large frame
This is a rough guide. Frame size also relates to shoulder width, hip width, and skeletal structure — but the wrist method is a quick field estimate.
Most online calculators use this or wrist circumference measurements to adjust the ideal weight range.
Common Mistakes When Chasing an Ideal Weight
Ignoring body composition entirely
Reaching your "ideal weight" by losing muscle is not the same as reaching it in good condition. Tracking body fat alongside weight gives a much more useful picture of progress.
Using a single formula as gospel
Different formulas give different answers. The Ideal Weight Calculator shows ranges from multiple formulas for exactly this reason. The range itself is more honest than any single number.
Comparing yourself to charts built on different populations
Many ideal weight tables were developed from research on specific demographic groups. Genetics, ethnicity, and bone structure all influence what a healthy weight looks like for a specific individual.
Conflating ideal weight with appearance goals
Ideal weight formulas describe a health-based target, not a physique target. Someone aiming for a specific athletic look may need to track body fat percentage and lean mass rather than scale weight.
Final Takeaway
If you are asking what is the ideal weight for your height, the most honest answer is: a range, not a single number, and it depends on your sex, frame size, and how you interpret the formulas.
Use the Ideal Weight Calculator to get your estimated range. Use the BMI Calculator as a complementary screening tool. And use the Body Fat Calculator if you want to understand whether your current weight is made up of the right stuff — which is ultimately more important than hitting any target on a chart.
Weight is a number on a scale. Body composition is the story behind it.
