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Ideal Weight Calculator

Calculate your ideal body weight using proven medical formulas. Find your healthy weight range based on height, gender, and body frame size.

Personal Information

Small: narrow shoulders/hips, Medium: average build, Large: broad shoulders/hips

Some formulas adjust for age-related changes

Ideal Weight Results

170 lbs
Average Ideal Weight
160 - 180 lbs
Healthy Weight Range
Gender: Male
Height: 5'10"
Body Frame: Medium
Age: 30 years

Formula Results

Hamwi Formula: 170 lbs
Devine Formula: 168 lbs
Robinson Formula: 172 lbs
Miller Formula: 169 lbs

BMI Information

BMI at Ideal Weight: 22.5
Healthy BMI Range: 18.5 - 24.9

Formula Explanations

Hamwi Formula (1964)

One of the most widely used formulas in clinical settings. Based on height with adjustments for gender.

Men: 106 + 6 × (height in inches - 60)

Women: 100 + 5 × (height in inches - 60)

Devine Formula (1974)

Developed for drug dosage calculations but widely used for ideal weight. Similar to Hamwi but with slight variations.

Men: 110 + 5 × (height in inches - 60)

Women: 101 + 4.5 × (height in inches - 60)

Robinson Formula (1983)

Modified version of Devine formula with different base weights and multipliers for better accuracy.

Men: 114 + 4 × (height in inches - 60)

Women: 108 + 3.5 × (height in inches - 60)

Miller Formula (1983)

Another modification of the Devine formula with adjusted base weights for improved accuracy.

Men: 123 + 3.1 × (height in inches - 60)

Women: 116 + 2.9 × (height in inches - 60)

Understanding Body Frame Size

Small Frame

  • • Narrow shoulders and hips
  • • Small wrist circumference
  • • Lean muscle mass
  • • Lower end of weight range

Ideal weight: -10% adjustment

Medium Frame

  • • Average shoulder and hip width
  • • Medium wrist circumference
  • • Balanced proportions
  • • Standard weight calculations

Ideal weight: No adjustment

Large Frame

  • • Broad shoulders and hips
  • • Large wrist circumference
  • • More muscle mass
  • • Higher end of weight range

Ideal weight: +10% adjustment

How to Determine Your Frame Size

Wrist Measurement Method

Measure your wrist circumference at the narrowest point.

Men:

Small: < 6.5", Medium: 6.5-7.5", Large: > 7.5"

Women:

Small: < 6", Medium: 6-6.5", Large: > 6.5"

Elbow Breadth Method

Extend your arm and measure the width of your elbow joint.

Compare measurement to standard tables based on height.

This method is more accurate but requires proper measurement technique.

What Ideal Weight Really Means

Ideal body weight isn't a magic number you must hit to be healthy. It's an estimated range based on your height, gender, and frame size—derived from formulas developed for medical purposes like calculating drug dosages and assessing nutritional needs. These formulas provide starting points, not absolute targets.

The History Behind the Formulas

Four main formulas calculate ideal weight, each developed in different eras using different populations:

Hamwi Formula (1964) was created for clinical nutrition and drug dosing. It starts with a base weight of 106 pounds for men and 100 pounds for women at 5 feet tall, then adds 6 pounds per inch for men or 5 pounds per inch for women. A 5'10" man would have an ideal weight of 166 pounds using Hamwi.

Devine Formula (1974) was designed specifically for calculating medication doses based on body weight. It uses 110 pounds for men and 101 pounds for women at 5 feet, adding 5 pounds per inch for men or 4.5 pounds per inch for women. Same 5'10" man gets 160 pounds with Devine—6 pounds lighter than Hamwi.

Robinson Formula (1983) modified Devine's approach with updated population data. It uses 114 pounds for men and 108 pounds for women at 5 feet, adding 4 pounds per inch for men or 3.5 pounds per inch for women. Our 5'10" man now weighs 174 pounds—14 pounds heavier than Devine.

Miller Formula (1983) provides another Devine modification. Starting at 123 pounds for men and 116 pounds for women at 5 feet, it adds 3.1 pounds per inch for men or 2.9 pounds per inch for women. The 5'10" man weighs 172 pounds here.

Averaging these four formulas gives 168 pounds for our example. But that's just the midpoint—a healthy range extends 10% above and below, meaning 151-185 pounds could all be "ideal" depending on body composition.

Why Body Composition Matters More Than Weight

Here's the problem with ideal weight formulas: they ignore what your weight is made of. Two people at the same "ideal" weight can have dramatically different health profiles.

Consider two 5'9" women, both at their ideal weight of 145 pounds:

Woman A is sedentary, never exercises, and has 35% body fat. That's 51 pounds of fat and 94 pounds of lean mass (muscle, bone, organs, water). She faces elevated risk for type 2 diabetes, heart disease, and metabolic syndrome despite being at "ideal" weight.

Woman B strength trains three times weekly and has 22% body fat. That's 32 pounds of fat and 113 pounds of lean mass—19 pounds more muscle than Woman A. She has excellent metabolic health, strong bones, and minimal disease risk.

Same weight, same height, completely different health outcomes. Woman B could even weigh 160 pounds at 20% body fat (32 pounds fat, 128 pounds lean) and be healthier than Woman A at the supposedly "ideal" 145 pounds.

This is why body fat percentage and muscle mass matter more than hitting a specific weight. A man at 185 pounds with 12% body fat and significant muscle mass is far healthier than someone at 165 pounds with 28% body fat and minimal muscle—even though 165 might be closer to his calculated ideal weight.

Body Frame Size: Why It Affects Your Ideal Weight

Your skeletal structure significantly impacts healthy weight. Someone with a large frame—broad shoulders, wide hips, thick bones—naturally weighs more than a small-framed person of the same height, even at the same body fat percentage.

Frame size accounts for 10-15 pounds difference at the same height. A 5'8" woman with a small frame might look and feel best at 130 pounds, while a large-framed woman the same height thrives at 150 pounds—both healthy, just different builds.

Two methods determine frame size. The wrist test: wrap your thumb and middle finger around your wrist at its narrowest point. If they overlap significantly, you're small-framed. If they just touch, you're medium-framed. If there's a gap, you're large-framed.

More precisely, measure wrist circumference. For men: less than 6.5 inches is small frame, 6.5-7.5 inches is medium, greater than 7.5 inches is large. For women: less than 6 inches is small, 6-6.5 inches is medium, greater than 6.5 inches is large.

Adjust your ideal weight by 10% based on frame. If your calculated ideal is 160 pounds but you're large-framed, 176 pounds might be more appropriate. If you're small-framed, 144 pounds could be better.

Age Changes Everything

None of the ideal weight formulas adjust for age, but your healthy weight naturally shifts over decades. Muscle mass peaks in your 20s and 30s, then declines about 3-5% per decade after 30 if you don't actively maintain it through strength training.

Metabolism slows 2-5% per decade after age 25. A 25-year-old burning 2,400 calories daily might burn only 2,150 at age 55—a 250-calorie drop. Without adjusting food intake or activity, that leads to 26 pounds of fat gain per year.

Many health experts consider 10-15 pounds of weight gain from age 25 to 65 normal and acceptable if it's not primarily belly fat. Someone who weighed 160 pounds at 25 might maintain excellent health at 170-175 pounds at age 55, provided they've maintained muscle mass through strength training.

The mistake people make is thinking they should weigh the same at 50 as they did at 25. Trying to maintain college weight often means losing muscle mass to keep the scale number down—actually worsening body composition. A 180-pound 50-year-old with 15% body fat from consistent training is healthier than the same person at 165 pounds with 12% body fat but weaker and more fragile from muscle loss.

Focus on maintaining muscle, not chasing your 25-year-old weight. A fit 60-year-old carrying 10-15 extra pounds of muscle compared to someone at their ideal weight who's sedentary will live longer and better.

A Practical Approach to Healthy Weight

Rather than obsessing over hitting an exact number, use ideal weight as one data point among several. Here's a complete health assessment approach:

The Four-Metric System

Track four metrics instead of just weight:

1. Weight relative to ideal range: Are you within 10-15 pounds of your calculated ideal? That's good enough for most people. Being 10 pounds above ideal weight doesn't matter if your other metrics are healthy.

2. Body fat percentage: Men should aim for 10-20%, women for 18-28%. Someone 15 pounds above ideal weight with 15% body fat (men) or 22% body fat (women) is in excellent shape. Someone at ideal weight with 30% body fat faces health risks.

3. Waist circumference: This predicts health better than weight or BMI. Men should stay below 40 inches, women below 35 inches. Waist circumference above these thresholds indicates dangerous visceral fat around organs, increasing disease risk even if weight is "normal."

4. Metabolic health markers: Blood pressure, fasting blood sugar, cholesterol, triglycerides. Someone 20 pounds above ideal weight with perfect metabolic markers is healthier than someone at ideal weight with pre-diabetes and high cholesterol.

If three of four metrics are healthy, you're in good shape regardless of what the ideal weight formula says. If you're within 15 pounds of ideal weight, have healthy body fat percentage, and have good metabolic markers, you're doing great even if waist circumference is slightly high.

When to Lose Weight vs When to Build Muscle

Your strategy depends on where you are now:

Significantly above ideal weight with high body fat: Focus on fat loss through calorie deficit (300-500 below TDEE), high protein (0.7-1g per pound body weight), and strength training to preserve muscle. A 5'10" man at 220 pounds with 30% body fat should aim to reach 175-185 pounds at 15-18% body fat.

Near or at ideal weight but high body fat (skinny fat): Don't lose more weight—you'll just get smaller with the same body fat percentage. Instead, eat at maintenance or slight deficit while strength training hard. Build muscle and lose fat simultaneously (body recomposition). A 150-pound man at 5'10" with 25% body fat shouldn't drop to 140 pounds. He should build to 160-165 pounds at 15% body fat.

Below ideal weight or at ideal weight with low body fat and minimal muscle: Enter a small calorie surplus (200-300 above TDEE), eat 0.8-1g protein per pound body weight, and strength train 3-4 times weekly. Gain 0.5-1 pound weekly. A 5'9" woman at 120 pounds might need to reach 135-140 pounds by building muscle, not just gaining any weight.

At ideal weight with good body fat percentage and muscle mass: Maintain. Eat at TDEE, continue strength training, focus on performance goals like getting stronger or improving endurance. The scale staying stable while you get stronger means you're building muscle and losing fat—perfect.

Athletes and Muscular Individuals: Ignore Ideal Weight

If you strength train seriously, ideal weight formulas don't apply. Muscle tissue is dense—a pound of muscle occupies less space than a pound of fat but weighs the same. Someone with substantial muscle mass will always exceed their calculated ideal weight.

A 5'11" male athlete weighing 200 pounds at 12% body fat (24 pounds fat, 176 pounds lean mass) has an "ideal weight" around 170 pounds according to formulas. But dropping to 170 would mean losing 30 pounds—likely 20 pounds of muscle and 10 pounds of fat. He'd end up at 170 pounds with higher body fat percentage, weaker, and less healthy.

For athletes and lifters, body fat percentage and performance metrics matter. A powerlifter who's 6 feet tall weighing 240 pounds at 18% body fat is healthy. A CrossFit athlete at 5'8" and 180 pounds with 10% body fat is in peak condition. Both far exceed ideal weight, both are extremely healthy.

Use body composition, not ideal weight, to assess progress. Track how much weight you lift, how fast you run, how you look in the mirror, and how your clothes fit. If you're 20 pounds above ideal weight but have visible muscle definition, good energy, and passing all performance tests, you're exactly where you should be.

The 20-Pound Rule

Here's a practical guideline: if you're more than 20 pounds away from your ideal weight range, take action. Less than 20 pounds? It's probably fine if other health markers are good.

A woman with ideal weight of 140 pounds who weighs 155 pounds but has 24% body fat, normal blood pressure, healthy cholesterol, and exercises regularly should maintain, not lose weight. Someone the same height weighing 170 pounds with 35% body fat and sedentary should prioritize fat loss.

A man with ideal weight of 170 pounds who weighs 195 pounds at 18% body fat from years of training is in excellent shape. Someone 170 pounds at 30% body fat needs to lose fat and build muscle.

The number on the scale is just one piece of data. Body composition, fitness level, how you feel, and health markers paint the complete picture. Don't sacrifice muscle and performance chasing an arbitrary weight target that doesn't account for your actual body composition.

Ideal Weight Questions & Answers

What is ideal body weight and how is it calculated?

Ideal body weight (IBW) is an estimated healthy weight range based on your height, gender, and body frame. Four main formulas calculate it: Hamwi (1964), Devine (1974), Robinson (1983), and Miller (1983). For a 5'10" man, Hamwi gives 166 pounds, Devine gives 160 pounds, Robinson gives 174 pounds, and Miller gives 172 pounds—averaging around 168 pounds. These formulas were developed for medical purposes like drug dosing and nutritional assessment. Each starts with a base weight for 5 feet tall, then adds weight per inch above 60 inches. Actual healthy weight varies—someone muscular might weigh 185 pounds at 5'10" with 12% body fat and be healthier than someone at 165 pounds with 25% body fat.

Why do different formulas give different ideal weights?

Each formula was developed using different populations and purposes. Hamwi used clinical nutrition data from the 1960s. Devine designed his for calculating medication doses. Robinson and Miller modified Devine's work using updated population data from the 1980s. For a 6-foot man, Hamwi suggests 178 pounds, Devine 170 pounds, Robinson 194 pounds, Miller 195 pounds—a 25-pound spread. No single formula is definitively "correct." They provide a general range, not an exact target. Your ideal weight depends on muscle mass, bone density, and body composition—factors these formulas ignore. Average the formulas and adjust for your body frame size (small frame -10%, large frame +10%) to get a personalized range.

How do I know my body frame size?

Two methods determine frame size. Wrist measurement: wrap thumb and middle finger around your wrist at the narrowest point. If they overlap significantly, you're small-framed. Just touching means medium frame. Can't touch means large frame. More precise: measure wrist circumference. Men: under 6.5 inches is small, 6.5-7.5 inches is medium, over 7.5 inches is large. Women: under 6 inches is small, 6-6.5 inches is medium, over 6.5 inches is large. Elbow breadth method: extend arm at 90 degrees, measure distance between elbow bones. Compare to standard tables based on height. Frame size matters—a 5'8" large-framed woman with broad shoulders and hips might look best at 155 pounds, while a small-framed woman same height looks healthy at 130 pounds.

Is ideal weight the same as healthy weight?

Not necessarily. Ideal weight formulas provide starting points but don't account for body composition. A 5'9" woman whose ideal weight is 145 pounds could be unhealthy at that weight with 35% body fat and minimal muscle. Another woman at 160 pounds with 20% body fat from strength training is healthier despite being 15 pounds "over" ideal. Athletes commonly exceed ideal weight due to muscle—a 6-foot football player weighing 220 pounds with 10% body fat is far healthier than someone the same height at 170 pounds with 28% body fat. Focus on body fat percentage (men 10-20%, women 18-28%), waist circumference (men under 40 inches, women under 35 inches), and metabolic health markers (blood pressure, cholesterol, blood sugar) rather than hitting an exact weight number.

Should I aim for the lower or higher end of my ideal weight range?

Depends on your body composition goals and frame size. Small-framed individuals typically look and feel better at the lower end. Large-framed people with broad shoulders and hips suit the higher end. Someone muscular from strength training should target the higher end or above—muscle weighs more than fat. A 5'10" man with significant muscle mass might thrive at 185-195 pounds (upper range or above) while someone sedentary might do better at 155-165 pounds (lower range). Body fat percentage matters more than weight. A man weighing 170 pounds at 25% body fat (42 pounds fat, 128 pounds lean) should focus on building muscle and losing fat, potentially ending up at 175 pounds but 15% body fat (26 pounds fat, 149 pounds lean)—heavier but leaner and healthier.

How does age affect ideal body weight?

Conventional ideal weight formulas don't adjust for age, but healthy weight naturally increases slightly with age. Muscle loss (sarcopenia) starts around age 30—losing 3-5 pounds of muscle per decade if inactive. Metabolism drops 2-5% per decade. Many health experts consider 10-15 pounds of weight gain from age 25 to 65 acceptable if it's not excessive fat. Someone healthy at 160 pounds at age 25 might maintain health at 170-175 pounds at age 55. The key is maintaining muscle mass and avoiding excessive belly fat. A 60-year-old man at 185 pounds with 18% body fat who strength trains is healthier than he'd be at 165 pounds with 15% body fat but no muscle. Don't obsess over staying at your college weight—focus on body composition, strength, and metabolic health as you age.

Why am I above my ideal weight but have a healthy BMI?

You likely have more muscle mass than average. A 5'7" woman weighing 165 pounds has a BMI of 25.8 (slightly overweight) but if she's 22% body fat from strength training, she's extremely healthy. Her ideal weight formulas might suggest 135-145 pounds, but she'd lose hard-earned muscle getting there. A 5'11" male athlete weighing 200 pounds (BMI 27.9, overweight) at 12% body fat is far healthier than someone 170 pounds (BMI 23.7, normal) at 26% body fat. Muscle tissue is denser than fat—it occupies less space but weighs more. This is why body composition (body fat percentage, muscle mass, waist circumference) beats arbitrary weight targets. If you're above ideal weight but have visible muscle definition, low body fat, and healthy metabolic markers, you're fine.

Can I be too thin even if I'm within my ideal weight range?

Absolutely. Being underweight (below the healthy range) increases health risks. Men below 8% body fat and women below 16% often face hormonal issues, weakened immune systems, bone density loss, and fertility problems. Someone 5'6" at 105 pounds (ideal range starts around 115-120 pounds) might have BMI 17—underweight. Health problems from being underweight include osteoporosis, anemia, weakened immunity, irregular menstruation, difficulty concentrating. Very low body fat disrupts hormone production. Female athletes below 16% body fat commonly lose menstrual cycles. Men below 8% experience testosterone drops. Both face increased injury risk. Some people are naturally thin and healthy—genetics plays a role. But if you're losing weight unintentionally, constantly fatigued, or restricting food to stay thin, that signals problems regardless of what ideal weight formulas say.

How long does it take to reach my ideal weight?

Healthy weight loss is 0.5-2 pounds weekly depending on starting weight. Someone 40 pounds above ideal weight should aim for 1-2 pounds weekly, reaching ideal weight in 20-40 weeks (5-10 months). Someone 15 pounds above ideal might lose 0.5-1 pound weekly, taking 15-30 weeks (4-7 months). Slower is better for muscle preservation. Losing more than 2 pounds weekly typically means losing muscle along with fat. For gaining weight healthily (building muscle), aim for 0.5-1 pound weekly. Someone 20 pounds below ideal weight should take 20-40 weeks to gain gradually with strength training and adequate protein. A 150-pound man targeting 170 pounds needs 40 weeks at 0.5 pounds weekly gain—ensuring most gain is muscle, not fat. Quick fixes lead to muscle loss (when losing) or excessive fat gain (when gaining). Be patient.

Do I need to reach my ideal weight to be healthy?

No. Health depends on body composition, not hitting a specific number. Someone 10-15 pounds above ideal weight with good body fat percentage, regular exercise, and healthy metabolic markers is far healthier than someone exactly at ideal weight but sedentary with poor body composition. A 5'8" woman with ideal weight around 140 pounds who weighs 155 pounds but strength trains three times weekly, has 24% body fat, normal blood pressure, and healthy cholesterol is in excellent health. Focus on behaviors—eating nutritious foods, exercising regularly, managing stress, sleeping adequately—rather than reaching an arbitrary weight target. Track waist circumference, body fat percentage, how you feel, fitness improvements, and health markers. If those are good, being 10 pounds above ideal weight means nothing.

Should I use ideal weight or BMI for health goals?

Neither is perfect—use both plus body fat percentage for complete picture. BMI only uses height and weight. A 6-foot person weighing 200 pounds has BMI 27.1 (overweight) whether they're a muscular athlete or sedentary with high body fat. Ideal weight formulas adjust for gender and frame but still ignore body composition. Best approach: calculate ideal weight range, check BMI category, and measure body fat percentage. A 5'9" man should weigh 155-175 pounds (ideal range), have BMI 23-26 (healthy), and aim for 12-18% body fat. Someone meeting two of three criteria is probably healthy. Meeting all three is better. Add waist circumference (men under 40 inches, women under 35 inches) as the fourth metric. If your waist is healthy and body fat percentage is good, being slightly above ideal weight or BMI is fine.

Why is my ideal weight range so broad?

Healthy weight spans 20-30 pounds because body composition varies dramatically. A 5'10" man's ideal weight ranges from 155-185 pounds depending on formula and frame size—a 30-pound range. Two men at opposite ends of this range can both be healthy. Someone at 155 pounds with 12% body fat and regular training looks lean and athletic. Someone at 185 pounds with 15% body fat from years of strength training looks muscular and fit. The 30-pound difference comes from muscle mass—muscle tissue is dense and heavy. A man with 160 pounds of lean mass weighs 188 pounds at 15% body fat. Another man with 135 pounds of lean mass weighs 154 pounds at 12% body fat. Both are healthy. This is why ranges exist—your ideal weight depends on how much muscle you carry and your genetic frame size.

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