Healthy Weight Range Calculator — Range by Height

Use the Healthy Weight Range Calculator

Use this healthy weight range calculator to estimate BMI‑based target weights for your height, see the full 18.5–24.9 span, and get a midpoint goal.

How to Use Healthy Weight Range Calculator — Range by Height

1. Step 1: Choose units

   Select Metric (cm, kg) or US (ft/in, lb) using the toggle.

2. Step 2: Enter height

   Type your height. The tool converts and applies BMI cut‑offs to your stature.

3. Step 3: Add current weight (optional)

   Enter your present weight to see your BMI and how far you are from the range.

4. Step 4: Read healthy range

   View the BMI 18.5–24.9 target weights for your height and a midpoint goal.

5. Step 5: Plan next steps

   Use BMR/TDEE and calorie tools to plan gradual, sustainable changes.

Key Features

• BMI‑based range by height
• Midpoint goal suggestion
• Metric and US units
• Instant target weights
• Clear category badges

Understanding Results

Formula

This tool uses Body Mass Index (BMI) cut‑offs to estimate a healthy weight range for your height. BMI compares weight to height using a simple equation. In metric units: BMI = weight (kg) ÷ [height (m)]². In US units the equation is BMI = 703 × weight (lb) ÷ [height (in)]². Because BMI is proportional to weight divided by height squared, we can invert the math to find a weight range for a given height by applying the commonly used adult cut‑offs 18.5 (lower bound) and 24.9 (upper bound).

Reference Ranges & Interpretation

For adults 20+, a BMI between 18.5 and 24.9 is often labeled a “healthy weight.” Below 18.5 is considered underweight; 25.0–29.9 is overweight; 30.0+ is obesity (with higher classes at 35 and 40). Your result shows the corresponding weight span for your height at BMI 18.5–24.9, plus a midpoint target near BMI 22. If you enter your current weight, you will also see your BMI category and how far you are from the range.

BMI is a screening tool used by public health and clinical teams worldwide to flag possible risk and track trends. It does not diagnose health on its own. For more context, see the CDC overview on adult BMI and the WHO fact sheet on overweight and obesity.

For a complete overview of BMI strengths, limitations, and smart alternatives, read our BMI Guide.

Assumptions & Limitations

This calculator is designed for adults and general education. BMI does not directly measure body fat, fat distribution, frame size, or fitness. Muscular users may sit above the range while being lean; some older adults may have a similar BMI with different body composition. Children, teens, pregnancy, and certain medical conditions require different charts and clinical assessment. Use this tool alongside other measures like waist‑to‑height ratio, body‑fat percentage, and fitness markers, and speak with a clinician for personalized advice.

Practical next steps: pick a midpoint goal, sense‑check it against how your clothes fit, then pair this healthy weight range calculator with a gentle calorie plan and two short strength sessions per week. Small, steady habits beat big swings.

Worked examples (by height)

Here are quick ranges for common heights using BMI 18.5–24.9. These are approximate and rounded for readability.

• 5'2" (157 cm): ≈ 101–136 lb (46–62 kg); midpoint ≈ 118 lb (54 kg)
• 5'6" (168 cm): ≈ 115–154 lb (52–70 kg); midpoint ≈ 135 lb (61 kg)
• 5'10" (178 cm): ≈ 132–174 lb (60–79 kg); midpoint ≈ 153 lb (69 kg)

Complete Guide: Healthy Weight Range Calculator — Range by Height

Find your healthy weight range by height with our healthy weight range calculator. See BMI 18.5–24.9 targets, midpoint goal, and metric/US unit support.

Instead of guessing at a single “ideal” target, this tool shows a sensible span anchored to your height. You will see the lower and upper bounds that correspond to BMI 18.5 and 24.9, plus a practical midpoint goal. If you add your current weight, the tool overlays your BMI and tells you how far you are from the range.

What is a healthy weight range?

A healthy weight range is the set of body weights that correspond to the “healthy weight” BMI category for your height. For adults, many public health agencies treat a BMI of 18.5 to 24.9 as a practical zone associated with lower population‑level risk. This does not mean that every person within the range is automatically healthy or that every person outside it is not — it simply provides a consistent, height‑adjusted benchmark to guide discussion and planning.

Ranges are helpful because they acknowledge day‑to‑day variability (hydration, meal timing, clothing), month‑to‑month trends, and individual preferences. A midpoint target — near BMI 22 in this guide — can make planning easier without implying that a single number is mandatory or superior for all adults.

How the healthy weight range calculator works

Under the hood, the calculator converts your height to meters, then multiplies height² by the lower and upper BMI cut‑offs (18.5 and 24.9). Those results are your healthy weight range in kilograms. When you select US units, the tool converts heights and weights to the same metric baseline and displays pounds for convenience. If you enter a current weight, the calculator also computes your BMI and shows your category using color‑coded badges.

This approach mirrors the logic used in our adult BMI calculator, but flips the equation so that height drives a weight span instead of BMI being the end result. The output is simple: a lower bound, an upper bound, and a midpoint goal you can use to start planning.

BMI and height: why ranges matter

BMI is not a diagnostic test. It is a quick screening measure that tends to correlate with health risk across large groups of people. Because BMI scales weight by height squared, two people with different statures can have the same BMI at very different weights. By translating BMI cut‑offs into a personal weight span for your height, the calculator gives you a height‑aware target that is easy to interpret and discuss with a professional if needed.

The range is wide enough to allow flexibility. Some people feel and perform best near the bottom of the range, others closer to the top. Your sport, job demands, genetics, life stage, and personal preferences all play a role. Use the numbers as a guide — not a verdict.

Metric vs US units and accuracy tips

• Measure height without shoes. A small difference in height changes the math because BMI uses height squared.
• Enter weights consistently (morning, similar clothing) if you plan to track trends.
• Pick one unit system for routine tracking. Switching units is fine, but consistency reduces rounding noise.
• Rounding: we show one decimal on outputs to balance readability with precision.

For daily calorie planning, pair this tool with your BMR calculator and TDEE calculator. Those tools help you estimate maintenance calories so you can set a gentle deficit or surplus depending on your target within the range.

Interpreting your result and setting goals

First, orient yourself: are you below, within, or above the healthy range for your height? If you are below 18.5 BMI, a clinician may screen for nutrition issues, illness, or other causes; if you are above 24.9 BMI, focus may shift to habits that move you gradually toward the range. Where you aim within the range depends on preference and context. The midpoint target (≈ BMI 22) is a pragmatic default for planning because it gives buffer in both directions.

To translate a target into action, choose a time horizon that is appropriately boring and sustainable. Many adults do well aiming for 0.25–0.75 lb per week (≈0.1–0.35 kg/week) in either direction. Combine balanced meals, regular activity, good sleep, and consistent routines. If fat loss is your goal, start with the weight loss calorie calculator and consider the protein calculator to support satiety and retention of lean mass.

If you are underweight and aiming to gain, increase calories gradually, prioritize protein, and add progressive resistance training. Our calorie calculator and protein targets can help you structure meals, while the maintenance calorie calculator gives a reference point.

Healthy weight range vs ideal body weight formulas

Ideal Body Weight (IBW) equations, such as Devine, Robinson, or Miller, produce a single target number based on sex and height. They are useful in some clinical and dosing contexts, but they do not account for body composition or preference. A range is often easier to work with in everyday life: it allows you to pick a realistic waypoint and adjust as you learn what feels best. If you are curious, compare your result with our ideal body weight calculator — treat IBW as one reference among several, not the only goal.

Age, muscle, and other nuances

BMI does not distinguish between fat and muscle. Strength athletes and highly trained individuals can register higher BMIs while maintaining low body fat. Conversely, some adults may carry the same BMI with very different fat distribution or metabolic risk. Age matters as well: with time, many people lose muscle and gain fat, which can change risk at a given BMI. Ethnic differences in risk at a given BMI have been reported in research, though guidance varies by source.

Treat the healthy range as an orientation tool. Use additional measurements to add context: waist circumference, waist‑to‑height ratio, estimated body‑fat percentage, and fitness capacity. Pay attention to how you feel and perform. When in doubt, discuss your goals with a licensed professional who understands your history and priorities.

Pair the healthy range with other measures

• Adult BMI Calculator — confirm your current BMI and WHO category.
• Body Fat Percentage Calculator — estimate composition beyond BMI.
• Waist‑to‑Height Ratio — screen central adiposity risk.
• BMR Calculator — estimate resting needs to set a baseline.
• TDEE Calculator — estimate daily maintenance calories.
• Calorie Calculator — plan intake for loss, maintenance, or gain.

If you prefer a single target over a span, use the midpoint weight in this tool or consult IBW formulas for a second reference. The goal is not to chase a perfect number, but to choose a direction that supports your health, performance, and life outside the numbers.

How to use your healthy weight range

Treat the healthy weight range as a planning lane, not a verdict. Pick a spot in the lane that matches your priorities—slightly higher if you lift and prefer more muscle, slightly lower if you feel best that way—and focus on behaviors that support it. If you are above the range, aim for a small, steady calorie deficit and track waist‑to‑height ratio alongside weight. If you are below, prioritize protein, resistance training, and regular meals to rebuild.

Re‑check every few weeks. If the trend stalls, adjust one lever: portions, steps, or sleep. This healthy weight range calculator is a compass you can return to without getting lost in day‑to‑day fluctuations.

Next steps: food, activity, recovery

The basics compound: eat mostly whole foods, move most days, lift something a few times a week, and sleep on a regular schedule. Build meals around lean protein, colorful produce, whole‑grain starches, and healthy fats. Use the protein calculator to set targets that support satiety and muscle. If you are reducing, aim for a small, steady calorie deficit; if you are gaining, apply a modest surplus and track strength.

• Progress pace: slow beats fast. Small, repeatable changes win over heroic sprints.
• Environment: keep supportive foods on hand; reduce friction for activity and sleep.
• Tracking: pick simple metrics (waist, steps, workouts) and review weekly, not hourly.

Most importantly, be kind to yourself. Bodies change over seasons of life. Use this calculator and the related tools as a compass, not a judge.

If your current weight sits outside the range, start with tiny, durable shifts rather than dramatic overhauls. A weekly grocery plan, a regular walk with a friend, and a set bedtime can change appetite and energy more than you might expect. Re‑check your range after a month to confirm the direction of travel.

References

• Centers for Disease Control and Prevention. About Adult BMI.
• World Health Organization. Obesity and overweight.

Frequently Asked Questions