How Much Should I Weigh? Weight Charts By Height and Age

A person’s ideal or healthy weight is associated with the maximum life expectancy for that person’s height. Carrying extra weight can increase the risk of various illnesses, reducing life expectancy. Here are several ways to identify your ideal weight.

Body Mass Index

Body Mass Index (BMI) is a widely known tool to calculate ideal body weight. BMI is a measure of an adult man or woman’s body fat based on their height and weight. You don’t need a doctor to determine your BMI—you can simply use this Forbes Health calculator.

“Calculating your BMI, which correlates your height to your weight, is usually the first step in determining if you are at a healthy body weight,” says Mustafa Hussain, M.D., associate professor of surgery, director of the Center for the Surgical Treatment of Obesity and associate program director, general surgery at University of Chicago Medicine.

BMI categories for adults, measured in kilograms per square meter, are:

• Underweight (below 18.5)
• Healthy weight (18.5–24.9)
• Overweight (25–29.9)
• Obesity (30 and above), divided into three classes.

However, the BMI chart is not popular with all health care professionals. Some researchers have suggested it might be more effective to use tests that account for differences in height, race, sex and abdominal fat that can connect weight to various diseases as well as mortality.

“BMI is only one factor and it must be taken in context with variables such as ethnicity, sex/gender and body composition,” Dr. Hussain says.

A BMI number that falls into the “healthy” category does not always accurately reflect health. “For example, certain ethnic groups might start seeing metabolic risk factors such as diabetes at lower BMI ranges or body weights,” says Dr. Hussain. “While those with a high muscle mass may have a high BMI, but are likely not at as high a risk for cardiovascular disease.”

This is why it is important to review your BMI number with your doctor as just one part of your health profile.

BODY MASS INDEX TABLE 1
BMI	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35
Height (inches)	Body Weight (pounds)
58	91	96	100	105	110	115	119	124	129	134	138	143	148	153	158	162	167
59	94	99	104	109	114	119	124	128	133	138	143	148	153	158	163	168	173
60	97	102	107	112	118	123	128	133	138	143	148	153	158	163	168	174	179
61	100	106	111	116	122	127	132	137	143	148	153	158	164	169	174	180	185
62	104	109	115	120	126	131	136	142	147	153	158	164	169	175	180	186	191
63	107	113	118	124	130	135	141	146	152	158	163	169	175	180	186	191	197
64	110	116	122	128	134	140	145	151	157	163	169	174	180	186	192	197	204
65	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210
66	118	124	130	136	142	148	155	161	167	173	179	186	192	198	204	210	216
67	121	127	134	140	146	153	159	166	172	178	185	191	198	204	211	217	223
68	125	131	138	144	151	158	164	171	177	184	190	197	203	210	216	223	230
69	128	135	142	149	155	162	169	176	182	189	196	203	209	216	223	230	236
70	132	139	146	153	160	167	174	181	188	195	202	209	216	222	229	236	243
71	136	143	150	157	165	172	179	186	193	200	208	215	222	229	236	243	250
72	140	147	154	162	169	177	184	191	199	206	213	221	228	235	242	250	258
73	144	151	159	166	174	182	189	197	204	212	219	227	235	242	250	257	265
74	148	155	163	171	179	186	194	202	210	218	225	233	241	249	256	264	272
75	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	279
76	156	164	172	180	189	197	205	213	221	230	238	246	254	263	271	279	287

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BODY MASS INDEX TABLE 2
BMI	36	37	38	39	40	41	42	43	44	45	46	47	48	49	50	51	52	53	54
Height (inches)	Body Weight (pounds)
58	172	177	181	186	191	196	201	205	210	215	220	224	229	234	239	244	248	253	258
59	178	183	188	193	198	203	208	212	217	222	227	232	237	242	247	252	257	262	267
60	184	189	194	199	204	209	215	220	225	230	235	240	245	250	255	261	266	271	276
61	190	195	201	206	211	217	222	227	232	238	243	248	254	259	264	269	275	280	285
62	196	202	207	213	218	224	229	235	240	246	251	256	262	267	273	278	284	289	295
63	203	208	214	220	225	231	237	242	248	254	259	265	270	278	282	287	293	299	304
64	209	215	221	227	232	238	244	250	256	262	267	273	279	285	291	296	302	308	314
65	216	222	228	234	240	246	252	258	264	270	276	282	288	294	300	306	312	318	324
66	223	229	235	241	247	253	260	266	272	278	284	291	297	303	309	315	322	328	334
67	230	236	242	249	255	261	268	274	280	287	293	299	306	312	319	325	331	338	344
68	236	243	249	256	262	269	276	282	289	295	302	308	315	322	328	335	341	348	354
69	243	250	257	263	270	277	284	291	297	304	311	318	324	331	338	345	351	358	365
70	250	257	264	271	278	285	292	299	306	313	320	327	334	341	348	355	362	369	376
71	257	265	272	279	286	293	301	308	315	322	329	338	343	351	358	365	372	379	386
72	265	272	279	287	294	302	309	316	324	331	338	346	353	361	368	375	383	390	397
73	272	280	288	295	302	310	318	325	333	340	348	355	363	371	378	386	393	401	408
74	280	287	295	303	311	319	326	334	342	350	358	365	373	381	389	396	404	412	420
75	287	295	303	311	319	327	335	343	351	359	367	375	383	391	399	407	415	423	431
76	295	304	312	320	328	336	344	353	361	369	377	385	394	402	410	418	426	435	443

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Body Composition

Another way to determine an ideal weight for good health and longevity is to look at your body composition, in particular the percentage of body fat. “BMI doesn’t get into the issue of body composition,” says Richard Siegel, M.D., endocrinologist and co-director of the Diabetes and Lipid Center at Tufts Medical Center. Body composition—fat, muscles, organs, ligaments, tendons, bones and water—plays a key role in health and longevity.

In men, overweight is defined as 25% body fat, and 36% for women. Obesity is defined as 30% body fat for men and 42% body fat for women.

One study published in Diabetes, Metabolic Syndrome and Obesity, showed that men whose body fat percentage was more than 25.8% and women whose body fat was more than 37.1% had a risk of cardiovascular disease that was two to four times higher than people whose body fat was lower than those percentages.^[1]Macek P, Biskup M, Terek-Derzniak M, et al. Optimal Body Fat Percentage Cut-Off Values in Predicting the Obesity-Related Cardiovascular Risk Factors: A Cross-Sectional Cohort Study. Diabetes, Metabolic Syndrome and Obesity. 2020 May 12:13:1587-1597.

To accurately measure your body fat, you may undergo a Dual-Energy X-ray Absorptiometry (DXA) scan. This is an imaging scan best known for determining bone density, but it can also measure a person’s lean mass (body components that are not fat) versus fat mass. It can also assess where that fat mass is located, says Dr. Siegel. It could be visceral adipose tissue, meaning it’s deep down within the belly surrounding organs, or it could be subcutaneous fat, which lies just under the skin, he explains. Visceral fat tends to be more associated with disorders of insulin resistance, including Type 2 diabetes, as well as liver disease, hypertension and heart disease.

Any DXA scan results should be discussed with your doctor to determine what they mean for you.

HEALTHY BODY FAT PERCENTAGE FOR MEN AND WOMEN
Age	Body Fat Percentage for Men	Body Fat Percentage for Women
20-39	8%-19%	21%-32%
40-59	11%-21%	23%-33%
60-79	13%-24%	24%-35%
Source: American Journal of Clinical Nutrition

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Waist Circumference

A person’s waist circumference is one measure of whether or not they have metabolic syndrome, a cluster of factors that together denote increased risk for cardiovascular disease among other disorders, according to Dr. Siegel. The International Diabetes Foundation states that an excess of body fat in the abdomen, measured by waist circumference, is more indicative than a BMI number of a person’s metabolic syndrome profile.

There is an increased risk of chronic disease among adults whose waist circumference is greater than or equal to 94 centimeters or 37 inches for men, and greater than or equal to 80 centimeters or 31 inches for women. That risk is further increased with a waist circumference of greater than or equal to 102 centimeters or 40 inches for men and greater than or equal to 88 centimeters or 35 inches for women for people who are descendants of Europeans.

Carrying extra weight or having obesity increases a person’s risk for numerous health problems, especially when the extra fat is around the waist. “Those who carry their excess weight in their abdominal area or waist are more likely to have negative health consequences than those that carry weight around their hips—apples vs pears,” says Dr. Hussain, referring to the two different body shapes. “Apple-shaped people may have more visceral fat or fat that is stored around their organs as opposed to subcutaneous fat, which is stored under the skin. Excess visceral fat is linked to increased risk for metabolic disease.”

Waist-to-Hip Ratio

Measuring your waist-to-hip ratio can also help determine if you have an unhealthy fat distribution. This number is found by measuring the circumference of your waist and dividing that by the circumference at your hips. One 2023 study found that the waist-to-hip ratio was a better predictor of all-cause mortality than BMI.^[2]Khan I, Chong M, Le A, et al. Surrogate Adiposity Markers and Mortality. JAMA Network Open. Vol. 6, No. 9. A waist-hip ratio greater than 0.9 in men and 0.85 in women is associated with increased risks, says Dr. Hussain. To understand what a healthy waist-to-hip ratio is for you, talk to your health care provider.

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Dr. Hussain suggests the following steps for determining your ideal healthy weight range:

• Calculate your BMI and use this as a starting point.
• Measure your waist-to-hip ratio to see if you are carrying an unhealthy weight distribution.
• Get a body composition assessment to see if any excess weight is due to fat or muscle.
• Put all this in context of your age, sex/gender and ethnicity.
• Get age-appropriate blood work that is recommended by your medical provider.
• Look at family members and see at what weight or size they experienced any health conditions you are worried about.
• Assess for yourself at what weight you feel like you have energy, sleep well and are physically capable.

Remember that your weight is just part of your overall health story, says Dr. Hussain.

If you notice your weight has gone up, Dr. Siegel says that’s the time to “relook at all lifestyle factors and see if there is anything that can be modified.” Unlike factors that cannot be changed, such as genetics and the environment, our nutrition, activity levels, stress and sleep can be managed.

Exercise is a key component of weight. “Aerobic activity as many days of the week as [you’re] able to get, resistance training two to three days a week for major muscle groups, flexibility training as people get older as well as balance exercises—optimizing really a full activity prescription,” recommends Dr. Siegel.

Diet is critical to achieving an ideal weight. “I really do recommend that people, at least once, partner with a registered dietitian,” says Dr. Siegel. “I discourage the use of a ‘diet’ that starts here and ends there in favor of certainly lifelong healthy eating.”

The CDC recommends a slow and steady pace for weight loss—1 to 2 pounds per week, with regular exercise, getting enough sleep, managing stress and healthy eating patterns. Finding support through your primary care provider or a weight loss program can also help you maintain your ideal weight long-term.