Ideal Weight Calculator

Ideal Weight Guide

Why Ideal Weight Matters (More Than BMI)

The scale number alone is meaningless without considering your height, bone structure, and body composition. BMI (Body Mass Index) is outdated and inaccurate—it doesn't distinguish muscle from fat, so elite athletes often register as "overweight" or "obese." The Devine formula, developed by Dr. B.J. Devine in 1974 and refined over decades, calculates a healthy weight range based purely on height, creating a more realistic target. A realistic goal weight keeps you motivated; an unrealistic one (aiming for a weight your body isn't meant to be) leads to discouragement and failure.

The Devine Formula Explained

Men: 50 kg (110 lbs) for first 152cm (5'), add 2.3 kg (5 lbs) for each additional cm

Women: 45.5 kg (100 lbs) for first 152cm (5'), add 2.3 kg (5 lbs) for each additional cm

Example: 5'10" (178cm) man = 50 + (26 cm × 2.3 kg/cm) = 59.98 kg base... (formula continues). This calculates a range, not a exact number, because body composition varies.

Understanding Your Ideal Weight Range

This calculator gives you a range from BMI 18.5 (lower healthy bound) to BMI 24.9 (upper healthy bound). This range accounts for different body frames:

• Small Frame: Aim toward lower end of range. Narrow shoulders, wrists, ankles.
• Medium Frame: Aim for middle of range. Balanced proportions.
• Large Frame: Aim toward upper end of range. Broader shoulders, thicker bones.

Real Example: Sarah's Realistic Goal

Sarah, 5'6", initially thought her ideal weight was 120 lbs (her high school weight). Using our calculator: healthy range = 118-160 lbs. At 120 lbs, she'd be at the extreme lower end, requiring ~12% body fat (competition-level lean). Her calculator suggested 130-145 lbs as realistic. At 140 lbs and 20% body fat, she looks athletic and lean but feels strong and energized. This is far more sustainable than an unrealistic 120-lb target.

Ideal Weight ≠ Goal Body Composition

Two people at the same ideal weight can look completely different. Your ideal weight is just a starting point. What matters more is your body fat % at that weight. A 180-lb person at 12% body fat looks completely different from 180 lbs at 25% body fat. Use this calculator to set a realistic weight range, then use our Body Fat and Macro calculators to achieve the body composition you want.

Common Ideal Weight Mistakes

• Ignoring Frame Size: A large-framed, muscular person might "need" more weight than calculated. Adjust for your build.
• Chasing an Old Weight: Your body changes with age and training history. A weight that was ideal at 22 might not be at 32.
• Not Accounting for Muscle: If you're building muscle while losing fat, scale weight might not change much while appearance transforms dramatically.
• Being Too Rigid: The range exists for a reason. Fluctuation of ±5-10 lbs is normal and healthy.

Using Ideal Weight for Motivation

Your ideal weight range should feel achievable. If you're currently 250 lbs and your ideal range is 150-180 lbs, that's a massive change. Break it into phases: First goal 220 lbs (12-16 weeks), then 190 lbs (another 12 weeks), then 160 lbs (another 12 weeks). Smaller milestones are more motivating than one distant target.

Combining Tools for Best Results

Use this calculator to set ideal weight, then use Body Fat Calculator monthly to track progress, Macro Calculator to eat correctly for that goal, and TDEE Calculator to adjust calories. This holistic approach beats any single metric.

1. Input Data: Enter or paste your data into the input field.
2. Process: The tool will automatically process your input or click the action button.
3. View Results: See the results instantly and copy them if needed.