How Much Should I Weigh? Why Experts Say That A BMI Chart Is Just The Start

Beth Ann Mayer

Fri, March 7, 2025 at 12:00 PM UTC

8 min read

How Much Should I Weigh? Why Experts Say That A BMI Chart Is Just The Start

BMI is a widely used formula to calculate body mass index, but it does not take into account factors like age, race, and body composition.
Body fat percentage and waist size are important factors to consider in addition to BMI when determining a healthy weight.
Maintaining a healthy weight involves setting simple goals, eating nourishing foods, exercising regularly, managing stress, and seeking guidance from healthcare providers.

Weight is a heavy topic (see what I did there?). It should go without saying that this point that you're so much more than a number on a scale, and that many factors affect your overall health , including ones you cannot control, such as genes.

"Discussing one's weight is certainly sensitive material," concedes Dr. Michael L. Glickman, MD , a triple board-certified family and obesity medicine physician who founded Revolution Medicine. "It's important to practice self-love regardless of outward appearance and respect others along with their personal lifestyle choices."

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That said, knowing the optimal average weight range for your body and what you can do to fall into that range (if you don't already) can help you make informed health decisions.

"It is ... essential to understand the health impact of our lifestyle choices, which can influence disease expression, longevity, and overall quality of life," Dr. Glickman adds.

So, the big question: How much should you weigh? A BMI chart based on your height and weight can give you some clues as to whether you fall within your healthy, average weight range. However, experts also explain that other factors related to body composition should be considered. They also share practical tips for losing weight (if necessary) or maintaining it.

What is BMI?

BMI stands for body mass index, explains Dr. Benedict Ifedi, MD , a family medicine doctor at Memorial Hermann.

Dr. Glickman says doctors will calculate BMI by dividing your weight in kilograms by your height in meters squared. Here's the exact formula:

BMI = weight (in kilograms)/height (in meters) 2

In the U.S., doctors need to do a little extra work to get inches and pounds. By that, he means multiplying the final result by 703. In other words, the BMI formula in the U.S. is:

BMI = weight (in pounds)/height (in inches) 2 x 703

One benefit of using BMI is its formulaic nature, at least for people in healthcare.

"It is easily calculated and widely used by medical professionals, insurance companies and others to define a healthy weight," says Dr. Mir Ali, MD ,a board-certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

However, BMI is controversial, and Dr. Ali says it has drawbacks. "It does not take into account age, race, ethnicity and body composition, to name a few factors," Dr. Ali points out.

BMI Height and Weight Chart

A BMI chart takes into account your height and weight.

BMI Chart

National Heart, Lung and Blood Institute

Height (in inches)	Healthy BMI (in lbs.)	Overweight (in lbs.)	Obesity (in lbs.)
58	91-115	119-138	143+
59	95-119	124-143	148+
60	97-123	128-149	153+
61	100-172	132-153	158+
62	104-131	136-158	164+
63	107-135	141-163	169+
64	110-140	145-169	174+
65	114-144	150-174	180+
66	118-148	155-179	186+
67	121-153	159-185	191+
68	125-158	164-190	197+
69	128-162	169-196	203+
70	132-167	174-202	209+
71	136-172	179-208	215+
72	140-177	184-213	221+
73	144-182	189-219	227+
74	148-186	194-225	233+
75	152-192	200-232	240+
76	156-197	205-238	246+

Don't see your height on this page? The CDC has a calculator. You can enter your height and weight to learn your ideal BMI.

Importantly, there is no formal weight chart according to age. It also doesn't separate average weights by sex. Therefore, there isn't an official "healthy weight for women. However, other body composition factors do take sex into account (but again, not age).

Other Body Composition Factors to Consider

Body fat percentage

"Body fat percentage is a portion of body weight that is composed of fat tissue," Dr. Ifedi says.

Dr. Ifedi notes that higher body fat percentages increase the risks for chronic diseases, including high cholesterol and diabetes.

Body fat percentage can be measured using various tools, explains Faina Norinskiy, MSN, FNP-C , a senior nurse practitioner and program coordinator at Long Island Jewish Valley Stream. These tools include:

Calipers. Norinskiy says doctors will use calipers to pinch skin folds and measure fat.
DEXA scan (Dual energy/X-Ray absorptiometry). This uses low-dose radiation to measure body fat (and is also used to evaluate bone health).
Bioelectrical impedance analysis. Norinskiy explains this analysis is done using a scale "that sends a small electrical current through the body to test for resistance and then calculates body fat mass and muscle mass."

Dr. Ali notes that these tests can be expensive, require specialized equipment and aren't always covered by insurance.

Waist size

Waist size gives you a decent picture of your visceral fat (or abdominal fat) distribution. Also known as "belly fat," visceral fat isn't just about aesthetics.

"Visceral fat is the fat stored around the internal organs, and having excess visceral fat is tied to an increased risk of cardiovascular disease, insulin resistance and hormonal imbalance versus fat distribution elsewhere," Dr. Glickman says.

Hip-to-waist and height-to-waist ratios are ways to assess waist size. "The ideal hip-to-waist ratio is determined by dividing someone's waist measurement by their hip measurement," Dr. Glickman says. "For men, the ideal ratio is less than or equal to 0.90. For women, the ideal ratio is less than or equal to 0.85."

Dr. Glickman notes that the ideal height-to-waist ratio is determined by dividing your waist measurement by your height. There are no sex differences in this ratio.

"For both men and women, the recommendation is to aim for 0.5 or less to avoid increased risk for heart disease, diabetes and other metabolic issues," Dr. Glickman says.

OK, So How Much Should I Weigh?

There's no hard and fast number. "The ideal weight is specific to each patient rather than a standard measure," Norinskiy says. She adds that two people can have the same height and weight but completely different body fat percentages and muscle masses.

Still, Dr. Ali says the above measurements—BMI, waist size and body fat percentages— offer valuable insights, but they're not the whole picture."It is also helpful to speak to a health care provider who can help to determine a healthy weight," Dr. Ali says.

Tips for Maintaining a Healthy Weight at Any Age

1. Understand the benefits

Knowing the benefits of losing weight might motivate you. Dr. Glickman says that achieving and maintaining a healthy weight can make you less vulnerable to:

High cholesterol
Hypertension
Sleep apnea
Cardiovascular disease
Cancer
Endocrine disorders, including diabetes

"The caveat here is that at a healthy weight, you could still be consuming unhealthy, processed foods, exposing yourself to harmful environmental factors, all of which could contribute to the same comorbid diseases," Dr. Glickman says.

2. Set simple goals

Weight can be complicated. Try to simplify what you can by setting reasonable goals. "Think FITT—frequency, intensity, type and time," Dr. Ifedi says.

For example, Dr. Ifedi says you might set a goal to walk for 30 minutes at a moderate intensity three times per week.

3. Eat nourishing foods

Norinskiy suggests following a diet that prioritizes:

Fruits
Vegetables
Lean and plant-based proteins

Dr. Ali recommends deprioritizing sugary, high-fat and processed foods and drinks.

4. Exercise regularly

Dr. Ali says consistent exercise is essential, but it doesn't have to be high-intensity — brisk walks count.

Aim to work up to 150 minutes of moderate-intensity cardio each week, which you might break into 30-minute workouts five times weekly. And don't forget strength training.

"Increasing muscle mass helps metabolize fat, protect bone density and restore the body to a healthy metabolic set point," Dr. Glickman says. "Aim for two to three days per week of activities like weight lifting, resistance training and core-building activities like Pilates."

And don't forget to refuel post-workout! "Make sure to support muscle growth with protein intake, increasing the amount of protein on more physically demanding days," Dr. Glickman stresses.

5. Manage stress

The mind-body connection is real. "Stress triggers a slew of metabolic dysfunction and inflammation and increases the risk of many chronic diseases [s]," Dr. Glickman says. "Make sure to reflect on stress levels, obtain adequate sleep, and try methods like meditation, talk therapy, restorative yoga and acupuncture."

6. Give yourself grace

What you're doing isn't easy, and no one is perfect. "Do not be discouraged if you slip or do not reach your weight goals in the timeframe you envision," Dr. Ifedi says. "Be where your feet are, and keep chugging away."

7. Consult a healthcare provider

If you're concerned about your results, consult your care team—they're here to help.

"Registered dieticians can help with your intake," Norinskiy says. "Physical therapists can help you get moving. Medical weight management specialists can help evaluate you for causes that can prevent you from losing weight or that may be causing you to gain weight. They can also prescribe medication to help if needed and appropriate."

Up Next:

Sources:

Dr. Michael L. Glickman, MD
Dr. Benedict Ifedi, MD
Dr. Mir Ali, MD
"Adult BMI Calculator." CDC .
"Body Mass Index." National Heart, Lung and Blood Institute .
Faina Norinskiy, MSN, FNP-C