There isn’t one “right” weight for your height. Health agencies describe a healthy weight as a range, and where you sit within it depends on your build, age, background and overall health, not just the number on the scale.
This guide shows you how to use body mass index (BMI) to find that range, what BMI can’t tell you, and why your waist measurement adds useful information. You’ll also find a height-by-height table, a worked example and clear pointers on when to talk to a doctor.
The aim is a weight that supports your health and that you can maintain, not a body that matches a chart.
Why a healthy weight is a range, not one number
For adults, the CDC defines a healthy-weight BMI as 18.5 to less than 25. Because BMI is scaled to height, that works out to a spread of roughly 30 to 50 pounds, depending on how tall you are.
That spread is deliberate. People of the same height differ in frame, muscle and where they carry fat, so no single target fits everyone.
BMI is also a screening measure, not a diagnosis. The CDC calls it one potential health indicator and says it should be considered alongside other factors, such as blood pressure, cholesterol levels and a physical exam.
How BMI works and what the categories mean
BMI is your weight in kilograms divided by your height in meters squared. In pounds and inches, it’s your weight multiplied by 703, divided by your height squared.
You don’t need to do the math by hand. Our BMI calculator gives you the number in seconds, and the CDC’s adult categories tell you what it means.
| BMI | CDC category (adults 20 and older) |
|---|---|
| Below 18.5 | Underweight |
| 18.5 to under 25 | Healthy weight |
| 25 to under 30 | Overweight |
| 30 to under 35 | Class 1 obesity |
| 35 to under 40 | Class 2 obesity |
| 40 or higher | Class 3 (severe) obesity |
These categories are for adults aged 20 and older. For children and teens aged 2 through 19, the CDC compares BMI with other children of the same age and sex using percentiles, because they’re still growing.
Healthy weight ranges by height
The table shows the weights that fall within a BMI of 18.5 to 24.9 at common adult heights, calculated from the CDC categories. Treat it as a rough guide, not a target to hit.
| Height | Weight range (pounds) | Weight range (about, kg) |
|---|---|---|
| 4 ft 10 in (147 cm) | 89 to 119 | 40 to 54 |
| 5 ft 0 in (152 cm) | 95 to 127 | 43 to 58 |
| 5 ft 2 in (157 cm) | 102 to 136 | 46 to 62 |
| 5 ft 4 in (163 cm) | 108 to 145 | 49 to 66 |
| 5 ft 6 in (168 cm) | 115 to 154 | 52 to 70 |
| 5 ft 8 in (173 cm) | 122 to 163 | 55 to 74 |
| 5 ft 10 in (178 cm) | 129 to 173 | 58 to 79 |
| 6 ft 0 in (183 cm) | 137 to 183 | 62 to 83 |
| 6 ft 2 in (188 cm) | 145 to 193 | 65 to 88 |
| 6 ft 4 in (193 cm) | 152 to 204 | 69 to 93 |
Being near either end of your range doesn’t, on its own, mean anything is wrong. What matters more is the full picture: your waist size, blood pressure, blood sugar, cholesterol, fitness and how you feel day to day.
What BMI can’t tell you
BMI is quick and free, which is why it’s used so widely. It also has real blind spots, and knowing them helps you read your number fairly.
It can’t tell muscle from fat
The CDC notes that BMI does not distinguish between fat, muscle and bone. The NHS points out that if you have a lot of muscle, you may be classed as overweight or obese despite having low body fat.
It doesn’t show where you carry fat
According to the National Heart, Lung, and Blood Institute (NHLBI), having most of your fat around your waist rather than your hips raises your risk of heart disease and type 2 diabetes. BMI can’t see that difference, which is why a waist measurement is worth adding.
Risk starts at a lower BMI for some groups
A 2004 World Health Organization expert consultation concluded that a substantial share of Asian people are at high risk of type 2 diabetes and heart disease at BMIs below 25. The BMI at which risk rose varied from 22 to 25 across different Asian populations, so the panel kept the international categories and added extra “action points,” including 23 and 27.5.
The NHS now uses lower cutoffs for adults from South Asian, Chinese, other Asian, Middle Eastern, Black African and African-Caribbean backgrounds. For these groups, a BMI of 23 to 27.4 counts as overweight and 27.5 or higher as obese.
Age changes the picture
A 2014 meta-analysis pooled 32 studies of nearly 198,000 adults aged 65 and older, followed for an average of 12 years. In this age group, a BMI in the overweight range wasn’t linked to a higher risk of death, while risk was higher below a BMI of 23 and began to climb above about 33.
These were observational studies, so they show links rather than cause and effect. The authors suggested monitoring weight in older adults with a BMI under 23 so that any unexplained weight loss can be looked into early. If you’re over 65, ask your doctor what range makes sense for you.
Pregnancy and children
Standard adult BMI tools aren’t designed for pregnancy; the NHS’s adult calculator, for example, says not to use it if you’re pregnant. Children and teens need age- and sex-specific percentiles instead of the adult categories.
Waist size and waist-to-height ratio
Your waist measurement fills in what BMI leaves out. The NHLBI’s method is simple: stand, place a tape measure around your middle just above your hipbones, and read it just after you breathe out.
The NHLBI says a waist of more than 35 inches for women or more than 40 inches for men increases your risk of heart disease and type 2 diabetes. Like BMI, these are screening cutoffs, not a diagnosis.
Waist-to-height ratio
Waist-to-height ratio divides your waist by your height, measured in the same units. The NHS advises keeping your waist to less than half your height, which means a ratio under 0.5; it suggests this check for adults with a BMI under 35.
A 2012 meta-analysis of 31 studies, covering more than 300,000 adults from several ethnic groups, found that waist-to-height ratio was better than both BMI and waist size alone at flagging risk factors such as high blood pressure and type 2 diabetes. Its edge over BMI was modest, about 4% to 5%, so treat it as a helpful extra check rather than a replacement.
| Measure | What it tells you | Main limit |
|---|---|---|
| BMI | Weight relative to height; a quick screen | Can’t separate muscle from fat or show where fat sits |
| Waist circumference | How much weight you carry around your middle | The same cutoff applies whether you’re short or tall |
| Waist-to-height ratio | Fat around the middle, scaled to your height | A screening tool; it doesn’t diagnose anything |
Putting it together: a worked example
Here are two hypothetical adults, both 5 ft 6 in (66 inches) tall. Half their height is 33 inches.
- Person A weighs 160 pounds and has a 32-inch waist. Their BMI is about 25.8, in the overweight category. Their waist-to-height ratio is 0.48, under 0.5.
- Person B weighs 150 pounds and has a 36-inch waist. Their BMI is about 24.2, in the healthy-weight category. Their waist-to-height ratio is about 0.55, over 0.5.
Going by BMI alone, Person B looks fine and Person A doesn’t. Add the waist, and the picture shifts: Person B carries more weight around the middle, the pattern the NHLBI links with higher risk.
Neither result is a diagnosis. Both people would get the most useful answer by taking these numbers to a doctor, along with blood pressure, blood sugar and cholesterol results.
Choosing a goal that works for you
If your doctor suggests losing weight, you don’t need to aim for the middle of the healthy range. The NHLBI says health professionals recommend losing 5% to 10% of your starting weight over about six months.
Smaller changes count too. According to the NHLBI, losing just 3% to 5% of your weight can lower blood triglycerides and glucose and reduce your risk of type 2 diabetes. For a 200-pound person, 5% is 10 pounds.
- Start with a first milestone, such as 5% of your current weight, rather than a “dream weight.” The weight loss goal calculator can help you set a realistic timeline.
- Track your waist as well as your weight. A shrinking waist is good news even when the scale is slow. Our guide to losing belly fat covers the habits that help.
- Focus on habits you can keep, such as a moderate calorie deficit, regular walking and enough sleep.
- Check in with your doctor after a few months to see how your blood pressure, blood sugar and cholesterol are responding.
If your BMI is below 18.5, the goal is different. Talk with a doctor about whether you need to gain weight and how to do it safely.
Common mistakes when judging your weight
- Treating 24.9 as a pass-or-fail line. BMI categories are screening bands. A BMI of 25.2 and one of 24.8 aren’t meaningfully different on their own.
- Using BMI by itself. Add your waist size and, ideally, your doctor’s checks of blood pressure, blood sugar and cholesterol.
- Chasing the bottom of the range. Lower isn’t automatically healthier, and in older adults a low BMI was linked with higher risk.
- Using adult charts for teens. Anyone under 20 needs BMI-for-age percentiles.
- Judging by a single weigh-in. Look at your trend over several weeks before deciding anything has changed.
When to talk to a doctor
The CDC suggests talking with your health care provider if you have questions about your BMI, and the NHLBI recommends asking your provider what your BMI means for you. It’s especially worth booking a visit in the situations below.
