Ideal Weight Calculator
Calculate your ideal weight range using four validated formulas: Robinson, Miller, Devine, and Hamwi. Includes frame size adjustment, BMI-based healthy ranges, and body composition context. Remember: ideal weight is a range, not a single number.
Measure wrist circumference to determine frame size (see guide below)
Age adjustment: +1kg per decade after 40 (optional)
How to Determine Your Frame Size
Narrower bone structure, typically lower muscle mass potential, naturally leaner build
Average bone structure, most common frame size, balanced proportions
Broader bone structure, typically higher muscle mass potential, naturally more robust build
Men
Women
Keep fingers straight and palm facing you. Measure the width between the two prominent bones on either side of your elbow using calipers or fingers.
Source: MedlinePlus/NIH - Height and frame size based method
Men
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 62-63" | <2.5" | 2.5-2.875" | >2.875" |
| 64-67" | <2.625" | 2.625-2.875" | >2.875" |
| 68-71" | <2.75" | 2.75-3" | >3" |
| 72-75" | <2.75" | 2.75-3.125" | >3.125" |
| 76+" | <3" | 3-3.25" | >3.25" |
Women
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 58-59" | <2.25" | 2.25-2.5" | >2.5" |
| 60-63" | <2.25" | 2.25-2.5" | >2.5" |
| 64-67" | <2.375" | 2.375-2.625" | >2.625" |
| 68-71" | <2.375" | 2.375-2.625" | >2.625" |
| 72+" | <2.5" | 2.5-2.75" | >2.75" |
Important Considerations
These formulas provide estimates based on height and gender only. Body composition (muscle vs fat), ethnicity, and individual health markers matter more than hitting a specific number.
Athletes and strength trainers may weigh more than "ideal" while being very healthy. Muscle is denser than fat—focus on body composition, not just scale weight.
Asian populations have higher health risks at lower BMI thresholds (≥23 overweight, ≥27.5 obese). Standard formulas may not apply universally.
Some research suggests slightly higher weight (BMI 22-25) may be optimal for longevity in adults 65+. Extreme leanness in older adults increases mortality risk.
Better Metrics Than Scale Weight
While knowing your ideal weight range is useful, these metrics provide better indicators of actual health:
Predicts metabolic health better than BMI. Visceral fat is the dangerous fat.
Indicates fat distribution pattern. Lower ratios = healthier fat distribution.
Directly measures body composition. More useful than scale weight for health assessment.
Actual health outcomes matter more than weight. Metabolically healthy at any size exists.
The Bottom Line
"Ideal weight" is a range, not a single number. These formulas provide estimates based on height and gender, but they don't account for muscle mass, bone density, ethnicity, or individual health markers.
Use this calculator as a general guideline, not a mandate. Your ideal weight is where you feel strong, energetic, and metabolically healthy—not necessarily what a formula says.