What “Ideal Weight” Really Means
There is no single “correct” number everyone should chase. Your ideal weight is a range where health markers, performance, and how you feel all line up. This calculator uses multiple evidence-based formulas plus BMI to give you that range.
How This Calculator Estimates Your Range
First, we use formulas like Devine, Robinson, Miller, and Hamwi to estimate a theoretical ideal weight from your height and gender. Then we adjust that range slightly based on your selected frame size (small, medium, large).
Next, we calculate a separate BMI healthy range using BMI 18.5–24.9. That gives you a conservative, medical-style range often used in research and public health.
Why We Show a Range, Not a Single Number
- Two people with the same height can have very different muscle mass.
- Bone density and body composition shift with age, training, and hormones.
- Your performance goals (strength, aesthetics, endurance) also matter.
A 5–10 kg (10–20 lb) zone is much more realistic than a single precise number. The goal is to find where you feel strong, healthy, and sustainable—not just the lightest possible bodyweight.
How to Use Your Ideal Weight Result
- If your current weight is inside both the ideal and BMI ranges: focus on improving strength, muscle, and cardio instead of chasing a lower number.
- If you are above the range: consider a structured fat loss phase using the TDEE Calculator and Calorie Deficit & Weight Loss Timeline.
- If you are below the range: a lean gain phase with the Macros Calculator and Protein Calculator can help you build muscle safely.
Limitations You Should Know About
- Formulas were built from population averages — not high-level athletes.
- Very muscular lifters can look “overweight” on paper while being extremely healthy.
- BMI does not directly measure body fat or lean mass.
That’s why you should look at this result together with other data: body fat percentage, performance in the gym, energy levels, and how you actually feel living in that body.
Next Steps with PhysiqueFormulas
Once you know your ideal range, you can build a clear plan:
- Use the TDEE Calculator to set your daily calorie target.
- Dial in your macros with the Macro Calculator.
- Protect and build muscle mass using the Protein Calculator.
Numbers are tools, not verdicts. Use them to guide better training, nutrition, and recovery — not to beat yourself up.