Ideal Weight vs BMI: What Should You Actually Aim For?
BMI gives a healthy weight range, not a single magic number. Here's how to read your range, why waist size matters too, and what to target.
Search for your "ideal weight" and you'll find calculators promising a single perfect number. The truth is kinder and more useful: healthy weight is a range, not a target you either hit or miss. Here's how to find yours, and why the scale isn't the only number worth watching.
Healthy weight is a range
A healthy BMI spans 18.5 to 24.9. For any given height, that translates into a band of several kilograms, all of it considered healthy. There's no single magic figure inside that band; where you sit depends on your build, muscle and personal comfort.
Healthy weight ranges by height
| Height | Healthy range (kg) | Healthy range (lb) |
|---|---|---|
| 1.60 m / 5'3" | 47 – 64 kg | 104 – 140 lb |
| 1.70 m / 5'7" | 54 – 72 kg | 118 – 159 lb |
| 1.75 m / 5'9" | 57 – 76 kg | 125 – 168 lb |
| 1.80 m / 5'11" | 60 – 81 kg | 132 – 178 lb |
Notice the width of each band, often 15 kg or more. That's a lot of room, and it's why chasing one exact "ideal" number is both unnecessary and stressful.
As we cover in our BMI guide, the number doesn't distinguish muscle from fat. A fit, muscular person may sit above the range while being perfectly healthy. Use it as one input, not the whole story.
Why waist size matters too
Where you carry weight matters as much as how much. Fat stored around the abdomen is more strongly linked to health risk than fat elsewhere, something BMI can't see. A quick, well-regarded check is the waist-to-height ratio:
- Keep your waist less than half your height.
- At 170 cm tall, aim for a waist under 85 cm.
- It's simple, needs only a tape measure, and adds what BMI misses.
The best weight is one you can maintain with habits you can live with, good food, regular movement, enough sleep. A sustainable spot within your healthy range beats a "perfect" number you can't hold.
What to actually target
- Find your healthy BMI range for your height, that's your zone.
- Check your waist-to-height ratio for a fuller picture.
- Watch trends, not daily readings. Weight fluctuates; direction over weeks is what counts.
- Talk to a professional before major changes, especially near the edges of the range.
Find your range in seconds. Enter your height and weight to see your BMI and which healthy band it falls in.
Open the BMI Calculator →The bottom line
There's no single ideal weight, only a healthy range for your height, and it's wider than you think. Use BMI to find your zone, waist-to-height to add context, and aim for a sustainable spot you can maintain. Health is a direction and a set of habits, not one number on a scale.
Frequently asked questions
What is my ideal weight?
There isn't one exact figure. A healthy BMI range (18.5–24.9) gives a span of weights for your height, any point within it is generally considered healthy. Factors like muscle mass and body shape mean the 'ideal' varies by person.
Is BMI or waist size a better measure?
They complement each other. BMI screens weight relative to height, while waist-to-height ratio captures fat stored around the abdomen, which carries more health risk. Looking at both gives a fuller picture.
What is a healthy waist-to-height ratio?
A common guideline is to keep your waist less than half your height. So if you're 170 cm tall, aim for a waist under 85 cm.