Here’s a clear, evidence-based way to estimate a healthy weight based on height and age, without falling for myths:
1️⃣ The Standard Measure: Body Mass Index (BMI)
BMI formula:
BMI=weight (kg)height (m)2\text{BMI} = \frac{\text{weight (kg)}}{\text{height (m)}^2}
BMI Categories:
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Underweight: <18.5
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Normal weight: 18.5–24.9
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Overweight: 25–29.9
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Obese: 30+
✅ This gives a general range, but doesn’t account for muscle mass or body composition.
2️⃣ Healthy Weight Ranges by Height (Adult)
Here’s a rough guide for adults (based on BMI 18.5–24.9):
| Height | Healthy Weight (kg) | Healthy Weight (lbs) |
|---|---|---|
| 150 cm (4’11”) | 42–56 | 93–123 |
| 155 cm (5’1”) | 45–59 | 99–130 |
| 160 cm (5’3”) | 47–64 | 104–141 |
| 165 cm (5’5”) | 50–68 | 110–150 |
| 170 cm (5’7”) | 54–72 | 119–159 |
| 175 cm (5’9”) | 57–77 | 125–170 |
| 180 cm (5’11”) | 60–81 | 132–179 |
| 185 cm (6’1”) | 64–86 | 141–189 |
| 190 cm (6’3”) | 68–91 | 150–200 |
Note: These are general ranges, not strict rules. Muscle, bone density, and age affect what’s healthy.
3️⃣ Age Considerations
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After age 40–50, body fat tends to increase slightly even if weight stays the same
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Some professionals recommend slightly higher BMI for older adults (up to 27–28 can still be healthy in some cases)
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Focus on body composition and waist-to-hip ratio, not just weight
4️⃣ Waist-to-Height Ratio (Optional)
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Waist circumference ÷ height <0.5 = generally healthy
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Good predictor of cardiovascular risk regardless of BMI
Bottom line
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Healthy weight is a range, not a single number
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Use BMI and waist-to-height for guidance
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Muscle, bone, and age make the “ideal” number different for each person
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Focus on fitness, diet, and body composition, not just the scale
If you want, I can make a personalized chart for your height and age that gives your healthy weight range plus waist targets, so you know what to aim for realistically.
Do you want me to do that?
