How the Healthy Weight Chart Works

This height-weight chart is based on a Body Mass Index (BMI) range of 18.5–24.9, which the World Health Organization (WHO) and the CDC define as "normal" or "healthy" weight for adults. The ranges provided represent the minimum and maximum weight associated with a healthy BMI for each height. These are general guidelines — individual health depends on many factors beyond weight alone, including body composition, fitness level, and metabolic health markers.

How to use this chart: Find your height in the left column. The weight range listed shows the minimum (BMI 18.5) and maximum (BMI 24.9) for a healthy weight at that height. These ranges apply to both men and women, though individual ideal weights differ slightly due to differences in muscle mass and bone density.

Healthy Weight Chart for Women by Height

Height (ft/in) Height (cm) Healthy Weight Range 4'10" 147 cm 89–119 lbs (40–54 kg) 4'11" 150 cm 91–123 lbs (41–56 kg) 5'0" 152 cm 95–127 lbs (43–58 kg) 5'1" 155 cm 98–132 lbs (44–60 kg) 5'2" 157 cm 101–136 lbs (46–62 kg) 5'3" 160 cm 104–140 lbs (47–64 kg) 5'4" 163 cm 108–145 lbs (49–66 kg) 5'5" 165 cm 111–149 lbs (50–68 kg) 5'6" 168 cm 115–154 lbs (52–70 kg) 5'7" 170 cm 118–160 lbs (54–73 kg) 5'8" 173 cm 122–164 lbs (55–74 kg) 5'9" 175 cm 126–169 lbs (57–77 kg) 5'10" 178 cm 129–174 lbs (59–79 kg) 5'11" 180 cm 133–179 lbs (60–81 kg) 6'0" 183 cm 137–184 lbs (62–83 kg)

Healthy Weight Chart for Men by Height

Height (ft/in) Height (cm) Healthy Weight Range 5'4" 163 cm 108–145 lbs (49–66 kg) 5'5" 165 cm 111–149 lbs (50–68 kg) 5'6" 168 cm 115–154 lbs (52–70 kg) 5'7" 170 cm 118–160 lbs (54–73 kg) 5'8" 173 cm 122–164 lbs (55–74 kg) 5'9" 175 cm 126–169 lbs (57–77 kg) 5'10" 178 cm 129–174 lbs (59–79 kg) 5'11" 180 cm 133–179 lbs (60–81 kg) 6'0" 183 cm 137–184 lbs (62–83 kg) 6'1" 185 cm 140–188 lbs (64–85 kg) 6'2" 188 cm 144–194 lbs (65–88 kg) 6'3" 191 cm 148–199 lbs (67–90 kg) 6'4" 193 cm 152–204 lbs (69–93 kg) 6'5" 196 cm 156–209 lbs (71–95 kg)

Men at the same height typically have more lean muscle mass than women, meaning a man at the higher end of the BMI range is more likely to be muscular rather than overweight. Both tables use the same BMI-based range (18.5–24.9), but men's healthy weight distribution skews slightly higher within that range due to greater average muscle mass.

18.5Minimum healthy BMI
24.9Maximum healthy BMI
42%US adults obese (BMI 30+)
5–10%Weight loss for major health improvement

How BMI Is Calculated

Metric: BMI = weight (kg) ÷ height² (m²) Imperial: BMI = [weight (lbs) ÷ height² (inches²)] × 703 Example: 5'6" (168cm), 140 lbs (63.5 kg) BMI = 63.5 ÷ (1.68 × 1.68) = 63.5 ÷ 2.82 = 22.5 ✅ Normal

BMI is a population-level screening tool, not a definitive health measure. It does not distinguish muscle from fat, does not account for fat distribution, and can misclassify athletic or muscular individuals. Use it as one data point alongside waist circumference, body fat percentage, and metabolic lab values.

Beyond the Scale: What Else Matters

Two people can weigh exactly the same and have dramatically different health profiles. The following additional metrics are often more meaningful than weight alone:

  • Waist Circumference: Measures visceral fat (abdominal organ fat), the most metabolically dangerous type. Elevated risk: above 35 inches (89 cm) for women, above 40 inches (102 cm) for men. This measurement is strongly associated with type 2 diabetes, cardiovascular disease, and metabolic syndrome regardless of BMI.
  • Body Fat Percentage: Healthy range is 21–33% for women and 8–19% for men (ACE standards). Two people at the same BMI can differ by 15+ percentage points in body fat — a crucial difference in health risk.
  • Waist-to-Height Ratio (WHtR): Divide your waist circumference by your height. A WHtR above 0.5 indicates excess central adiposity — considered a better cardiovascular risk predictor than BMI alone.
  • Metabolic Health Markers: Fasting blood sugar, blood pressure, triglycerides, and HDL cholesterol give the most complete picture of metabolic health, independent of weight.

Evidence-Based Tips to Achieve a Healthy Weight

  • Sustainable deficit: A 300–500 calorie daily deficit leads to 0.5–1 lb loss per week without triggering adaptive metabolic slowdown. This is the evidence-based "safe" rate.
  • High protein intake: 0.7–1.0g of protein per pound of body weight preserves muscle mass during weight loss, increases satiety, and has the highest thermic effect (burns 20–30% of calories consumed).
  • Resistance training: Building muscle increases resting metabolic rate. A pound of muscle burns approximately 3x more calories at rest than a pound of fat.
  • Prioritize sleep: Sleeping less than 7 hours increases hunger hormones (ghrelin +15%), decreases satiety hormones (leptin -15%), and significantly increases cravings for high-calorie foods.
  • Fiber-rich diet: 25–38g of fiber daily increases fullness, slows digestion, and reduces overall caloric intake without hunger. Focus on vegetables, legumes, whole grains, and fruits.