"What should I weigh?" is one of the most Googled health questions — and one of the most nuanced to answer correctly. There is no single universal answer because healthy weight depends on your height, sex, age, body composition, and ethnicity. But there are useful frameworks that give you a practical starting range.
Method 1: BMI-Based Healthy Weight Range
The most widely used method is Body Mass Index (BMI). A BMI between 18.5 and 24.9 is classified as "Normal/Healthy" by the WHO. You can work backwards from BMI to find the weight range for any height.
Formula: Healthy weight range = 18.5 × (height in meters)² to 24.9 × (height in meters)²
| Height | Healthy Weight Range (BMI 18.5–24.9) |
|---|---|
| 5'0" (152 cm) | 95–128 lbs (43–58 kg) |
| 5'4" (163 cm) | 110–145 lbs (50–66 kg) |
| 5'7" (170 cm) | 121–158 lbs (55–72 kg) |
| 5'10" (178 cm) | 132–173 lbs (60–79 kg) |
| 6'0" (183 cm) | 140–183 lbs (64–83 kg) |
| 6'2" (188 cm) | 144–194 lbs (65–88 kg) |
Method 2: The Hamwi Formula (Clinical Standard)
The Hamwi formula is used in clinical settings to calculate Ideal Body Weight (IBW). It dates to 1964 and is still referenced in medical nutrition therapy:
- For men: 106 lbs for the first 5 feet + 6 lbs for each inch over 5 feet
- For women: 100 lbs for the first 5 feet + 5 lbs for each inch over 5 feet
Example: A 5'10" man: 106 + (10 × 6) = 166 lbs IBW. A 5'6" woman: 100 + (6 × 5) = 130 lbs IBW.
The Hamwi formula gives a single "ideal" number, which is why most practitioners use a ±10% range around it. So a 5'10" man's healthy range by Hamwi would be 149–183 lbs.
Method 3: The Devine Formula (Used in Medicine for Drug Dosing)
The Devine formula was originally created to calculate drug dosages and is still used in pharmacology:
- Men: 50 kg + 2.3 kg per inch over 5 feet
- Women: 45.5 kg + 2.3 kg per inch over 5 feet
BMI Limitations: Why Your Number Doesn't Tell the Full Story
BMI was invented in the 1830s by mathematician Adolphe Quetelet — not a clinician — as a population statistics tool. It has two major flaws when applied to individuals:
- It ignores body composition. A 5'10" bodybuilder with 8% body fat and 185 lbs of muscle has a BMI of 26.6 — classified as "Overweight." A sedentary person with the same weight but 30% body fat would have the same BMI but a very different health profile.
- It doesn't account for ethnicity. Research shows that people of Asian descent face higher health risks at lower BMI thresholds. Many Asian-specific guidelines use 23.0 as the upper limit for "normal," not 24.9.
⚠️ BMI is a screening tool, not a diagnostic tool. A doctor assessing your health will also look at waist circumference, body fat percentage, blood pressure, cholesterol, blood sugar, and lifestyle factors.
Waist Circumference: A Better Standalone Predictor
Excess fat around the abdomen (visceral fat) is more strongly linked to metabolic disease than total body weight. Health organizations recommend:
- Men: waist under 40 inches (102 cm) — risk begins above this
- Women: waist under 35 inches (88 cm) — risk begins above this
Measure at the narrowest point between your ribs and hip bones, after exhaling naturally. Don't hold your stomach in.
What Actually Determines a Healthy Weight?
Rather than a fixed number, focus on these evidence-based markers of a healthy weight:
- BMI between 18.5 and 24.9 (with caveats for muscle mass and ethnicity)
- Waist circumference within recommended limits
- Normal blood pressure, cholesterol, and blood glucose levels
- Energy sufficient for daily activities without excessive fatigue
- A weight you can maintain without extreme dietary restriction
💡 Research consistently shows that a 5–10% reduction in body weight for people with obesity significantly improves blood pressure, blood sugar, and cholesterol — even without reaching an "ideal" weight. Progress matters more than perfection.
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