How Much Should I Weigh for My Height and Age?

This is one of the most searched health questions online. Most people aren’t chasing a perfect number — they want to know whether their weight falls within a healthy range and what actually matters beyond the scale.

There isn’t one universal “ideal weight”. What matters more is whether your weight supports good metabolic health, physical function and long-term wellbeing.

Start With BMI — But Use It Properly

Body Mass Index (BMI) compares your weight to your height and provides a general screening range for adults.

Under 18.5 – Underweight
18.5 to 24.9 – Healthy range
25 to 29.9 – Overweight
30 and above – Obesity

BMI works well as a population-level screening tool. It does not account for muscle mass, fat distribution, bone density or body composition.

It’s a starting point, not a final answer.

Why Age Changes the Weight Conversation

As people age, muscle mass tends to decrease while body fat may increase. This shift can occur even if total body weight stays stable.

Muscle supports metabolic health, balance, strength and independence. That’s why healthy weight isn’t just about the number — it’s about composition and function.

Maintaining muscle becomes increasingly important over time.

Waist Measurement Adds Critical Context

BMI does not show where fat is stored. Fat carried around the abdomen is more strongly linked to metabolic risk than fat stored elsewhere.

Monitoring waist measurement over time provides additional insight into health risk. A gradually increasing waistline is often a more meaningful warning sign than small changes in body weight.

Height–Weight Reference Table (Adult Healthy BMI Range 18.5–24.9)

This table provides an approximate healthy weight range based on height. It is not personalised medical advice, but a useful general guide.

Height 150 cm – 42 to 56 kg
Height 155 cm – 44 to 60 kg
Height 160 cm – 47 to 64 kg
Height 165 cm – 50 to 68 kg
Height 170 cm – 54 to 72 kg
Height 175 cm – 57 to 76 kg
Height 180 cm – 60 to 81 kg
Height 185 cm – 63 to 85 kg
Height 190 cm – 67 to 90 kg

These ranges assume average body composition. Athletes or highly muscular individuals may sit outside these ranges while still being metabolically healthy.

A Smarter Way to Assess “Healthy Weight”

Instead of chasing a perfect number, assess these indicators:

Your BMI sits within or near a healthy range
Your waist measurement is stable
Your strength and physical capacity are improving
Your blood pressure, lipids and glucose are controlled
Your energy levels and sleep are consistent

When these markers trend positively, weight is usually in a supportive range.

Frequently Asked Questions

What is the healthiest weight for my height?

The healthiest weight for your height typically falls within a BMI range of 18.5 to 24.9. However, body composition, muscle mass and fat distribution also influence overall health.

Is BMI accurate for everyone?

BMI is useful for general screening but does not account for muscle mass, bone density or fat distribution. Athletes and highly muscular individuals may have a higher BMI without excess body fat.

Does ideal weight change with age?

While BMI ranges stay the same for adults, body composition changes with age. Maintaining muscle mass becomes increasingly important as people get older.

Is waist size more important than weight?

Waist circumference can be a stronger indicator of metabolic risk than body weight alone. Increasing abdominal fat is associated with higher cardiometabolic risk.

Should I focus on weight or body composition?

Body composition and metabolic health markers are often more important than scale weight alone. Preserving muscle and limiting excess central fat supports long-term health.