Your ideal weight depends on several factors, such as height, age, sex, and underlying health conditions, among others. Some tips may help you achieve your weight goals in a sustainable, safe, and healthy way.
It’s not uncommon to step on the scale and wonder whether you’re at a healthy weight.
Your body weight may affect your health in many ways. For example, having underweight or overweight may
However, it’s important to understand that your overall health
Keep reading to learn more about what maintaining a healthy body weight means and tips for safe weight loss and weight gain.
Weight fluctuates with body size, so there’s no “ideal” body weight for all people.
According to the
Your waist circumference, body fat percentage, and body fat distribution may also help determine your healthiest weight range.
Body weight is just one piece of a large puzzle
Your best body weight range is one that promotes optimal physical and mental health. At a healthy body weight, you should feel strong, energized, and confident.
It’s important to remember that what you may think is a “perfect” or “goal” weight might not be realistic or healthy for your body type.
If you’re unsure what a healthy weight looks like for you, speak with a healthcare professional or registered dietitian. They can give you a realistic weight range based on factors such as your age, height, body type, and health goals.
Remember, your body weight is just one health indicator. Some other health indicators also include:
Body mass index (BMI) is the most common tool used to assess body weight. It uses your height and weight to give you a number value that is classified into the
| BMI range | Classification |
| less than 16.5 | severely underweight |
| 16.5–18.4 | underweight |
| 18.5–24.9 | normal weight |
| 25–29.9 | overweight |
| 30–34.9 | obese class I |
| 35–39.9 | obese class II |
| 40 or greater | obese class III |
The
However, BMI numbers shouldn’t be the only diagnostic tool used to determine your health or body fat levels. BMI doesn’t account for many other factors that could influence your healthy body weight, such as:
- sex
- body frame
- age
- ethnicity
- bone mass
- muscle mass
- fat mass
- fat distribution
BMI should be combined with blood tests and measures of waist-to-hip ratio and body fat percentage to accurately assess your optimal body weight.
This is because a person with a high amount of muscle mass may be misclassified as overweight or obese despite having healthy body fat levels. Similarly, a person with a large amount of body fat around their waist may be at a
The
The following table may provide a clearer image of where your weight falls in the BMI classification. However, it’s important to note that the table doesn’t include BMI below 19, which may indicate underweight.
| BMI range | 18.5–24.9 | 25–29.9 | 30–34.9 | 35–39.9 | 40 or greater |
|---|---|---|---|---|---|
| Height (inches) | |||||
| 58 | 91–115 lbs | 119–138 lbs | 143–162 lbs | 167–186 lbs | ≥ 191 lbs |
| 59 | 94–119 lbs | 124–143 lbs | 148–168 lbs | 173–193 lbs | ≥ 198 lbs |
| 60 | 97–123 lbs | 128–148 lbs | 153–174 lbs | 179–199 lbs | ≥ 204 lbs |
| 61 | 100–127 lbs | 132–153 lbs | 158–180 lbs | 185–206 lbs | ≥ 211 lbs |
| 62 | 104–131 lbs | 136–158 lbs | 164–186 lbs | 191–213 lbs | ≥ 218 lbs |
| 63 | 107–135 lbs | 141–163 lbs | 169–191 lbs | 197–220 lbs | ≥ 225 lbs |
| 64 | 110–140 lbs | 145–169 lbs | 174–197 lbs | 204–227 lbs | ≥ 232 lbs |
| 65 | 114–144 lbs | 150–174 lbs | 180–204 lbs | 210–234 lbs | ≥ 240 lbs |
| 66 | 118–148 lbs | 155–179 lbs | 186–210 lbs | 216–241 lbs | ≥ 247 lbs |
| 67 | 121–153 lbs | 159–185 lbs | 191–217 lbs | 223–249 lbs | ≥ 255 lbs |
| 68 | 125–158 lbs | 164–190 lbs | 197–223 lbs | 230–256 lbs | ≥ 262 lbs |
| 69 | 128–162 lbs | 169–196 lbs | 203–230 lbs | 236–263 lbs | ≥ 270 lbs |
| 70 | 132–167 lbs | 174–202 lbs | 209–236 lbs | 243–271 lbs | ≥ 278 lbs |
| 71 | 136–172 lbs | 179–208 lbs | 215–243 lbs | 250–279 lbs | ≥ 286 lbs |
| 72 | 140–177 lbs | 184–213 lbs | 221–250 lbs | 258–287 lbs | ≥ 294 lbs |
| 73 | 144–182 lbs | 189–219 lbs | 227–257 lbs | 265–195 lbs | ≥ 302 lbs |
| 74 | 148–186 lbs | 194–225 lbs | 233–264 lbs | 272–303 lbs | ≥ 311 lbs |
| 75 | 152–192 lbs | 200–232 lbs | 240–272 lbs | 279–311 lbs | ≥ 319 lbs |
| 76 | 156–197 lbs | 205–238 lbs | 246–279 lbs | 287–320 lbs | ≥ 328 lbs |
Here are some tips to help you reach your body weight goals in healthy, safe, and sustainable ways.
Tips for healthy weight loss
Weight loss is complicated. What’s best for you may not be best for someone else. That said, these tips can help most people safely lose weight:
- aim for
150–300 minutes of physical activity each week - respect your body composition and set realistic weight loss goals
- eat nutrient-dense, whole foods
- avoid ultra-processed, processed, and fried foods
- create a calorie deficit of 300–500 calories
- choose high protein foods
- avoid weight loss cleanses
- avoid extreme calorie restriction
- avoid unnecessary supplements
If you don’t know where to start, speak with a registered dietitian. They can help you create a healthy, sustainable weight loss nutrition plan based on your needs. A certified personal trainer can help you reach your fitness goals.
Healthy ways to gain weight
Here are some healthy and safe methods to help you gain muscle mass and body weight.
- choose high calorie, high protein foods
- avoid dirty bulking
- consider taking a weight gainer or protein supplement
- add more frequent high protein snacks to your diet
- exercise to increase your muscle mass and strength
Talk with a healthcare professional if you’re losing weight, can’t seem to gain weight, or struggling to maintain your body weight even when you’re eating adequate calories. They can help make sure your weight loss isn’t the result of an underlying medical condition.
Help with eating disorders
It’s important to note that tips on weight management may not be appropriate for people living with an eating disorder, such as anorexia, bulimia, and binge eating disorder.
If you have an eating disorder, it’s critical to get the right help from a
If you’re interested in getting help for your eating disorder, contact the National Association of Anorexia Nervosa and Associated Disorders helpline by calling 1 (888) 375-7767.
What weight should I be for my age?
There is no “right” weight for your age because sizes among age groups vary drastically. Most assessments look at body weight using physical metrics like height, waist-to-hip ratio, and body fat percentage.
What is a good weight size?
The CDC notes that a BMI between
Maintaining a healthy body weight is important for disease prevention, quality of life, mental health, and more.
However, it’s important to remember that everyone has a different healthy body weight. This may depend on several factors, such as your height, sex, muscle mass, age, and ethnicity.
Whether you’d like to lose, gain, or maintain weight, it’s important to do so in a sustainable way that supports your overall health.