Calculate ideal body weight, healthy weight range, and target weight goals. Find perfect weight based on height, age, gender, and body frame with our ideal weight calculator. Get personalized weight recommendations using Robinson, Miller, Devine, and Hamwi formulas for optimal health.
Find your perfect weight in 3 steps:
Input gender, height, current weight, and age. Body frame size (small/medium/large) helps refine ideal weight based on bone structure.
Uses Robinson, Miller, Devine, and Hamwi formulas - scientifically validated methods used by doctors, nutritionists, and health organizations worldwide.
See ideal weight, healthy BMI range, weight to lose/gain, and realistic timeline to reach your goal safely and sustainably.
Note: All formulas give slightly different results (±3-5 kg). Our calculator averages all four for most accurate ideal weight. Individual factors like muscle mass, bone density, and body composition also matter!
Wrap thumb and middle finger around wrist at narrowest point. Can't touch = Large frame. Just touch = Medium frame. Overlap = Small frame. Or measure: Men Small <16.5cm, Medium 16.5-19cm, Large >19cm. Women Small <14cm, Medium 14-16.5cm, Large >16.5cm.
Extend arm forward at 90°, fingers pointing up. Measure distance between two prominent bones on elbow. Men: Small <7cm, Medium 7-8cm, Large >8cm at 175cm height. Women: Small <6cm, Medium 6-6.5cm, Large >6.5cm at 160cm height.
Large frame can carry 4-7 kg more than small frame at same height healthily. Bone structure accounts for 15% of body weight. Small-framed person at 70kg may be overweight while large-framed at same weight is ideal. Use frame to adjust target weight ±5%.
Eat 300-500 calories below TDEE for weight loss. 0.5-1 kg per week is sustainable. Track with MyFitnessPal. Don't go below 1,200 kcal (women) or 1,500 kcal (men) - damages metabolism!
1.6-2.2g protein per kg body weight. Preserves muscle during weight loss. Increases satiety, reduces hunger. Prioritize lean meats, fish, eggs, Greek yogurt, legumes.
Lift weights 3-4×/week. Preserves/builds muscle during fat loss. Muscle burns more calories at rest. Focus on compound movements: squats, deadlifts, bench press, rows.
30-45 min moderate cardio 3-5×/week. Walking, jogging, cycling, swimming. HIIT 2-3×/week for faster results. Cardio alone doesn't preserve muscle - combine with weights!
Poor sleep increases cortisol, stores fat, breaks down muscle. Aim 7-9 hours nightly. Sleep affects hunger hormones ghrelin and leptin. Quality sleep = easier weight loss.
Weigh same day/time weekly (not daily - fluctuates 1-2kg). Take photos, measurements. Track trend over 4 weeks. Adjust calories if not losing 0.5-1 kg/week.
Eat 300-500 calories above TDEE. Gain 0.25-0.5 kg per week (muscle + minimal fat). Faster = more fat gain. Track calories to ensure consistent surplus daily.
Lift heavy weights 4-5×/week. Increase weight/reps progressively. Focus on compound lifts. Without training, surplus calories = fat not muscle. Strength training is mandatory!
Smoothies, protein shakes, milk, juice easier than solid food. 500-1000 calorie shakes (oats, banana, peanut butter, protein, milk). Drink calories between meals.
Nuts, nut butter, avocados, olive oil, cheese, dried fruits, granola. Small volume, high calories. Add fats to meals - 1 tbsp oil = 120 calories.
Eat 4-6 smaller meals vs 3 large ones. Easier to consume surplus. Snack between meals: trail mix, protein bars, sandwiches. Never skip meals!
Gaining muscle takes time - expect 1-2 kg per month. Fast metabolism? May need 3,000+ calories daily. Track weekly, increase calories if not gaining. Consistency wins!
Uses Robinson, Miller, Devine, and Hamwi formulas - all scientifically validated. Averages results for most accurate ideal weight recommendation.
Accounts for gender, height, age, and body frame size. Not one-size-fits-all. Get weight range tailored to your unique body structure.
Shows BMI-based healthy range (18.5-24.9). Visual scale displays where you currently stand. See underweight, healthy, and overweight zones clearly.
See how long to reach ideal weight at safe rates (0.5-1 kg/week). Conservative, moderate, and aggressive timelines. Plan journey realistically.
Switch between kg/cm and lbs/inches instantly. Perfect for users worldwide from USA, UK, Europe, Asia, Australia, Middle East.
Calculate ideal weight on any device. Track progress, set goals anywhere. Free, no signup required. Instant results!
Ideal body weight (IBW) is optimal weight for your height based on scientific formulas considering gender, frame size, and health. Not the same as "dream weight" - it's medically recommended weight for best health outcomes, disease prevention, and longevity. Calculated using Robinson, Miller, Devine, or Hamwi formulas.
Ideal weight calculators provide estimates ±5-10% variance. Formulas don't account for muscle mass, bone density, body fat percentage. Muscular athlete may exceed "ideal weight" but be perfectly healthy. Use as guideline, not absolute rule. Best combined with BMI, body fat %, and how you feel/perform.
Ideal weight is single number from formulas (e.g., 68 kg). Healthy weight range is BMI 18.5-24.9 span (e.g., 60-75 kg for 175cm person). Range more realistic - accounts for individual variation. Anywhere in healthy range is fine. Ideal weight is middle of this range typically.
Traditional formulas (Robinson, Miller, Devine, Hamwi) don't factor age directly. However, metabolism slows 2-3% per decade after 30. Older adults may carry 2-5 kg more healthily. Muscle loss (sarcopenia) with age means same weight = higher body fat %. Focus on body composition and strength, not just weight after 40.
Wrist method: Wrap thumb and middle finger around wrist. Can't touch = Large. Just touch = Medium. Overlap = Small. Or measure wrist: Men Small <16.5cm, Medium 16.5-19cm, Large >19cm. Women Small <14cm, Medium 14-16.5cm, Large >16.5cm. Large frames can weigh 5-7 kg more than small frames healthily.
Yes! Muscular individuals often have BMI 25-30 (overweight/obese) but low body fat 10-15%. BMI doesn't distinguish muscle from fat. Example: Bodybuilder 90kg, 175cm = BMI 29.4 but 12% body fat (lean). Focus on body composition, not just BMI or weight. Muscle is health!
Safe rate: 0.5-1 kg per week weight loss, 0.25-0.5 kg per week weight gain. Losing 10 kg takes 10-20 weeks minimum. Faster = muscle loss (weight loss) or excess fat (weight gain). Patience and consistency beat crash diets. Sustainable lifestyle changes, not quick fixes, maintain ideal weight long-term.
Not always. Ideal weight = medically recommended based on height/gender. Goal weight = your personal target which may differ. Athletes may target lower (for performance), bodybuilders higher (muscle mass). Some prefer "feel-good weight" over formula weight. Ideal weight is starting point - adjust based on body composition, health markers, and lifestyle.
