Use our Healthy Weight Calculator to find a science-backed healthy weight range for your height, understand your BMI, and choose a realistic target you can maintain. Whether you prefer metric or imperial units, this tool makes it easy to see where you stand and how to move toward your goal safely.
What the Healthy Weight Calculator does
The Healthy Weight Calculator estimates a healthy weight range using the widely accepted Body Mass Index (BMI) guidelines. By entering your height (and optionally your current weight), you get:
- Your healthy weight range in kilograms and pounds
- Your current BMI and category (if you add your weight)
- A suggested target weight within the healthy range
- How much weight you may need to gain or lose to reach that target
How the Healthy Weight Calculator works
The calculator uses the standard adult BMI healthy range of 18.5 to 24.9. BMI is calculated as weight divided by height squared. When you enter your height, the tool computes the corresponding weight range that would keep your BMI within that healthy band. If you also enter your current weight, it calculates your BMI, identifies your BMI category, and suggests a practical target inside the healthy range based on your selected preference (lower end, middle, or upper end).
Why BMI is useful — and its limits
Even though BMI doesn’t directly measure body fat, it is a simple, evidence-informed screening tool that correlates with health risks across populations. Still, BMI does not account for muscle mass, body composition, or individual clinical factors. Athletes and very muscular people, for example, may have a higher BMI without excess body fat. Use BMI and a healthy weight range as a starting point, not a diagnosis.
How to use the Healthy Weight Calculator
- Select your unit system (metric or imperial).
- Enter your height. This is required to compute your healthy range.
- Optionally add your current weight to see your BMI and personalized targets.
- Choose your goal preference (lower end, middle, upper end, or maintain).
- Press Calculate to view your results.
Tip: The middle of the healthy range is a balanced target for many adults. The lower or upper end may be appropriate depending on your body composition, performance needs, and clinical guidance.
Interpreting your results
If your current weight is within the healthy range, the calculator will confirm you are in a healthy BMI category and can aim to maintain. If you are below the range, it will suggest a gradual weight gain target. If you are above the range, it will show a gradual weight loss target. In either case, steady, sustainable changes tend to work best.
Practical steps to reach a healthy weight
- Focus on nutrient-dense foods: vegetables, fruits, legumes, lean proteins, whole grains, nuts, and seeds.
- Create small, sustainable habits: regular meals, mindful portions, and consistent hydration.
- Be active most days: combine aerobic activity with strength training for best results.
- Sleep 7–9 hours and manage stress; both strongly influence appetite and weight.
- Seek professional guidance if you have medical conditions or complex goals.
Who should use this calculator
The Healthy Weight Calculator is designed for adults. For individuals under 20 years old, BMI-for-age growth charts are recommended because healthy ranges vary by age and sex during growth. Pregnant or breastfeeding individuals, elite athletes, and those with medical conditions should consult a healthcare professional for individualized targets.
Key takeaway
Your healthy weight is a range, not a single number. This calculator helps you identify that range and set a realistic target so you can focus on sustainable progress rather than perfection.