Healthy Weight Range
Updated October 2026
An ideal weight calculator estimates your healthy weight range using multiple evidence-based formulas — including BMI range, Hamwi, Devine, Robinson, and Miller methods. No single formula perfectly captures "ideal" weight because it depends on factors like muscle mass, frame size, age, and body composition. By presenting results from multiple formulas, this calculator gives you a range rather than a single number, which is more medically meaningful.1
| Formula | 5'4" Female | 5'10" Male | Notes |
|---|---|---|---|
| BMI 18.5–24.9 | 108–145 lb | 129–174 lb | Broad range, most inclusive |
| Hamwi | 120 lb | 166 lb | Traditional clinical formula |
| Devine | 120 lb | 166 lb | Used for drug dosing calculations |
| Robinson | 124 lb | 165 lb | Slightly adjusted from Devine |
| Miller | 126 lb | 163 lb | Tends slightly higher for shorter people |
A muscular 5'10" man at 190 lbs may be healthier than a sedentary 5'10" man at 165 lbs. BMI and formula-based ideal weights don't account for lean mass, bone density, or fat distribution. A person with 15% body fat at 185 lbs is in excellent health regardless of what the "ideal weight" formulas say. Use these formulas as general guidance, not absolute targets. Body fat percentage and waist-to-hip ratio are better indicators of metabolic health than weight alone.2
Research consistently shows that both underweight (BMI <18.5) and obesity (BMI 30+) are associated with increased health risks. The lowest all-cause mortality occurs in the BMI 20–25 range for most populations. However, being slightly "overweight" (BMI 25–30) by BMI standards does not carry the same risks if the person exercises regularly, has normal metabolic markers, and carries weight in the hips/thighs rather than abdominally. Waist circumference above 40 inches (men) or 35 inches (women) is a stronger predictor of metabolic disease than BMI alone.3
Rather than chasing a number from a formula, aim for a weight where you feel energetic, sleep well, can exercise comfortably, and maintain healthy biomarkers (blood pressure, blood sugar, cholesterol). A 5–10% reduction from current weight produces meaningful health improvements for overweight individuals — this is often more achievable and sustainable than targeting "ideal" weight. Use our Calorie Deficit Calculator to plan a gradual approach.4
Ideal weight formulas estimate a healthy body weight based on height, frame size, and sometimes age and gender. This calculator uses multiple established formulas — Devine, Robinson, Miller, and Hamwi — because no single equation is definitive. The concept of "ideal weight" originated in actuarial science: insurance companies in the early 1900s analyzed mortality data and found that certain weight ranges correlated with lowest death rates for each height. Modern understanding recognizes that healthy weight is a range, not a single number, and that body composition (the ratio of muscle to fat) matters far more than scale weight alone. Two people at the same height and weight can have dramatically different health profiles: one might carry 15% body fat with substantial muscle mass, while the other carries 35% body fat — the number on the scale tells you nothing about this distinction.
| Height | Devine (Male) | Robinson (Male) | BMI 18.5–24.9 Range |
|---|---|---|---|
| 5'4" | 139 lbs | 141 lbs | 108–150 lbs |
| 5'7" | 154 lbs | 157 lbs | 121–169 lbs |
| 5'10" | 166 lbs | 172 lbs | 132–188 lbs |
| 6'0" | 178 lbs | 184 lbs | 140–199 lbs |
| 6'2" | 190 lbs | 197 lbs | 148–210 lbs |
Notice the significant variation between formulas — Devine and Robinson disagree by 5–10 pounds at most heights. The BMI-based range is considerably wider, reflecting the reality that healthy weight spans a broad range. These formulas are best used as starting reference points, not prescriptive targets. Your personal ideal weight depends on your body composition, activity level, and health markers (blood pressure, blood glucose, cholesterol) rather than conforming to a specific formula output.
The most important limitation of ideal weight calculators is that they cannot distinguish between muscle and fat. A 5'10" male bodybuilder weighing 200 pounds at 12% body fat is carrying 176 pounds of lean mass and 24 pounds of fat — extremely healthy by every metabolic marker. The same height male at 200 pounds and 30% body fat carries 140 pounds of lean mass and 60 pounds of fat — a profile associated with elevated health risks. The scale reads the same number, but the health implications are vastly different. Body fat percentage, waist circumference, waist-to-hip ratio, and metabolic health markers (fasting glucose, HbA1c, lipid panel, blood pressure) provide far more meaningful assessments of whether your weight is healthy than comparison to any formula. Use our Body Fat Calculator to estimate your body composition and our BMI Calculator as an additional reference point.
Skeletal frame size — small, medium, or large — affects how much weight is structurally appropriate for your height. A large-framed individual naturally carries more bone mass, broader shoulders, and wider hips, supporting a higher healthy weight than a small-framed person of the same height. The simplest frame size assessment uses wrist circumference: for a 5'10" male, a wrist under 6.5 inches indicates a small frame, 6.5–7.5 inches is medium, and over 7.5 inches is large. Large-framed individuals should add approximately 10% to formula-based ideal weight estimates, while small-framed individuals should subtract 10%. Elbow breadth measurement provides a more precise assessment and is used in clinical settings. Frame size is genetically determined and does not change with weight gain or loss — understanding your frame prevents the frustration of pursuing an unrealistically low weight target that your skeletal structure simply does not support.
The most sustainable approach to weight management targets a range rather than a specific number. Establishing your personal ideal range involves three inputs: your formula-based reference point (from this calculator), your body composition goal (typically 10–20% body fat for men, 18–28% for women), and your functional performance targets (strength, endurance, energy levels). A practical weight loss rate of 0.5–1% of body weight per week (1–2 pounds for most people) preserves muscle mass and metabolic health while producing meaningful fat loss. Faster rates risk muscle catabolism, metabolic adaptation, and the psychological burnout that drives rebound weight gain. The weight where you feel energetic, perform well in your chosen activities, maintain healthy biomarkers, and can sustain your eating pattern indefinitely is your functional ideal weight — which may or may not match any formula output. Track progress through multiple metrics: scale weight, waist measurement, progress photos, strength numbers, and energy levels. See our Calorie Calculator to determine the caloric intake needed to reach your target weight sustainably, and our Lean Body Mass Calculator to estimate your muscle-to-fat ratio.
Ideal weight shifts with age due to changes in muscle mass, bone density, and metabolic rate. After age 30, adults lose approximately 3–8% of muscle mass per decade without resistance training (sarcopenia), meaning the same scale weight increasingly reflects fat rather than muscle. Paradoxically, epidemiological research consistently shows that slightly overweight BMIs (25–27) in older adults correlate with lower mortality than "normal" BMIs (18.5–24.9) — a phenomenon called the obesity paradox. This may reflect the protective value of metabolic reserves during illness or the limitations of BMI as a health metric in aging populations. For adults over 60, maintaining muscle mass through resistance training and adequate protein intake (0.5–0.7 grams per pound of body weight) is more important than pursuing a low scale weight. The goal shifts from achieving a specific weight to optimizing the ratio of functional muscle mass to body fat while maintaining bone density, mobility, and independence.
→ Use the range, not a single number. Multiple formulas give different results. Your healthy weight is a range, not a fixed target.
→ Consider body composition. A muscular person can be above formula "ideal" weights and perfectly healthy. Body fat percentage matters more than scale weight.
→ Focus on waist circumference. Above 40" (men) or 35" (women) signals metabolic risk regardless of total weight.
→ Set incremental goals. Losing 5–10% of current weight provides significant health benefits. Start there before targeting a formula-based "ideal."
→ Muscle mass isn't captured by these formulas. A muscular 5'10" person at 190 lbs may be healthier than a sedentary person at their "ideal" weight of 155 lbs. Body composition matters more than the scale. Check our Body Fat Calculator.
→ Frame size changes the target significantly. A large-framed person's healthy weight can be 15–20 lbs higher than a small-framed person at the same height. Wrist circumference is a simple frame size indicator.
→ Focus on trends, not daily weigh-ins. Weight fluctuates 2–5 lbs daily from water, food, and sodium. Weigh yourself at the same time daily (morning, after bathroom) and look at the weekly average.
See also: BMI Calculator · Body Fat Calculator · Calorie Deficit · Waist-Hip Ratio
See also: BMI Calculator · Body Fat Calculator · TDEE Calculator · Calorie Calculator