There is no one-size-fits-all, and focusing only on height and age to determine ideal body weight can be misleading.Height tells about a person’s body mass index and helps to determine a person's healthy weight to some extent. A taller person will have a larger bone structure and body mass. Similarly, calorie needs, fat distribution, and metabolic rate also vary with height.
However, age has nothing to do with your weight if you are more than 19 years old. Age is considered a factor for weight determination only for children aged from 2 to 19 years old.
However, as you get older, your muscle mass tends to decline, and older adults may lose weight unintentionally if they don’t have a healthy lifestyle.Shortly, height can give a rough estimate of a person’s body weight, and age has nothing much to do with it after age 19. Instead of chasing a particular figure, maintain a healthy balance of muscle and fat to lessen the impact of age-related changes.
Women's Ideal weight varies depending on factors like muscle mass, bone density, activity level, and even genetics. However, a BMI between 18.5 and 24.9 is generally considered healthy for adult women.
BMI stands for Body Mass Index, a medical screening tool that calculates the ratio of your height to weight and gives you the estimated fat value. Remember, BMI doesn’t take into account muscle mass and can categorize muscular people as overweight.Metabolism and hormonal levels fluctuate significantly in females at different ages. So, you should pay attention to your diet and stay active to ensure a healthier future.Want to read more about how you can build muscle mass with a protein-rich diet and strength training? Check out our blogs.
Ideal weight calculators for women are primarily designed to calculate female body weight based on their age, body frames, height, and some basic information.Here’s a step-by-step process of using an ideal weight calculator:
1. Firstly, select your gender (male or female).
2. Then, enter your age.
3. Finally, select the units of your height (feet or inch) and enter the value. You will get your ideal weight range of minimum and maximum weight.
There are many types of calculations and measurements made to find out the ideal weight for women, but below, we have mentioned the most common ones:
1. Devine Formula
The divine formula is a quick and easy weight calculation method that requires only height measurement. This method is particularly used for dosing and medical purposes.
Devine Formula Female
Ideal Body Weight (kg) = 45.5 + 2.3 × (Height in inches – 60)
Devine Formula Male
Ideal Body Weight (kg) = 50.0 + 2.3 × (Height in inches – 60)
Limitations: This formula is not practical for measuring body mass, bone density, and body composition. Also, this method is not well appreciated for small-framed women.
2. BMI Formula
BMI is the most commonly recommended and practical method to measure the ideal body weight for women. It uses height and weight ratio to estimate your weight status.
BMI Formula: BMI = Weight (kg) / Height (m²)
BMI Formula: BMI = Weight (kg) / Height (m²)
According to the World Health Organization (WHO), BMI categories are as follows:
Underweight: BMI <18.5
Normal weight: BMI 18.5-24.9
Overweight: BMI 25 - 29.9
Obese: BMI ≥ 30
Limitations: Although BMI is an efficient and flexible weight-measuring tool, it doesn’t work great for athletes or bodybuilders as it ignores mass and fat distribution. Besides, it misclassifies a person with a high bone density or muscle mass as overweight or obese.
3. Robinson Formula
Robinson's formula is among the most commonly used formulas in the past. It is close to the Devine formula as it mainly uses height for body weight, with a slight difference.
Robinson Formula for Woman
Ideal Body Weight (kg) = 49 + 1.7 × (Height in inches – 60)
Robinson Formula for Man
Ideal Body Weight (kg) = 52 + 1.7 × (Height in inches – 60)
Limitations: It is an outdated technique. Moreover, this formula ignores critical factors such as age, gender, body composition, and fat distribution.
4. Miller Formula
Limitations:The Miller formula is another version of the Devine and Robinson formula, with slight variation in the weight added for each height measure.
Miller Formula for Woman
Ideal Body Weight (kg) = 53.1 + 1.36 × (Height in inches – 60)
Miller Formula for Man
Ideal Body Weight (kg) = 56.2 + 1.36 × (Height in inches – 60)
Limitations: Like Robinson and Devine, this weight calculation formula doesn’t account for age, gender, and health condition. Moreover, it ignores the activity level and health condition of the person.
5. Broca Formula
Broca Formula is the historical and general calculator for weight calculation. This is the simple and rough weight estimation with basic arithmetic.
Broca Formula for Female
Ideal Body Weight = Height (cm) – 105
Broca Formula for Male
Ideal Body Weight = Height (cm) – 100
Limitations: It is a basic assumption and doesn’t reflect an ideal or healthy weight for women. This weight calculator has a historical basis and is considered outdated.
Woman's ideal weight depends significantly on their body mass, bone density, age, body frame, composition, and health conditions.There is no specific value of ideal weight, but a health practitioner can help you determine your healthy weight by considering all the abovementioned factors.However, for your quick understanding of female weight, here is an ideal weight chart for women that may help you in getting a rough estimation of ideal weight for women:
The following chart will help you understand where you stand regarding weight relative to your height.
| Height | Underweight | Normal | Overweight | Obesity |
|---|---|---|---|---|
| 5'0" | Under 97 lbs | 97-132 lbs | 133-158 lbs | Over 158 lbs |
| 5'2" | Under 104 lbs | 104-135 lbs | 136-161 lbs | Over 161 lbs |
| 5'4" | Under 110 lbs | 110-145 lbs | 146-173 lbs | Over 173 lbs |
| 5'6" | Under 118 lbs | 118-155 lbs | 156-184 lbs | Over 184 lbs |
| 5'8" | Under 125 lbs | 125-165 lbs | 166-194 lbs | Over 194 lbs |
| 5'10" | Under 130 lbs | 132-175 lbs | 176-205 lbs | Over 205 lbs |
| 6'0" | Under 140 lbs | 140-185 lbs | 186-215 lbs | Over 215 lbs |
| 6'2" | Under 148 lbs | 148-195 lbs | 196-225 lbs | Over 225 lbs |
Note: These values are approximate and can vary depending on the person’s body composition, health condition, and muscle mass.
You can use the above chart or the categories below to get a rough idea about your weight status.
Weight Range Categories:
1. Underweight: <15% less than ideal weight
2. Normal weight: ±10% of ideal weight
3. Overweight: 15-25% more than ideal weight
4. Obese: >25% more than ideal weight
Assess your weight, and if you are underweight or overweight, remember both conditions are harmful to health and must be addressed properly.
If You’re Over Your Ideal Weight:
Being overweight or obese can cause heart disorders, diabetes and other health complications.But it’s not only the weight itself; the amount of fat and muscles your body has also matters. Excess body fat, especially around the abdomen, can lead to a higher risk of metabolic issues.
If you are overweight, then making gradual, sustainable changes is mandatory. Combining a balanced diet (high protein, vegetables and whole grains) and regular exercise like strength training can help lose fat and build muscle mass.
If You’re Under Your Ideal Weight:
Being underweight might cause malnourishment, reduced muscle mass and bone density loss.If you are underweight, you should increase your calorie intake through nutrient-dense foods like healthy fats, proteins and complex carbohydrates.Remember, it's not just about eating more but choosing nutritious food that supports muscle growth and overall health.
How to Maintain an Ideal Weight?
Following are some best practices to maintain the ideal weight for women:
Eat a balanced diet, including protein, healthy fats, fiber, and good carbs. Include nuts, seeds, fresh fruits, vegetables, and lean meat. Besides, you can consult a nutritionist or dietician for a customized diet plan for your body's needs.
Staying active is also important; you should do at least 1 to 2 hours of moderate-intensity workout daily. Research recommends that adults perform 150-300 minutes per week of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic physical activity.
Besides diet and exercise, a balanced lifestyle is crucial for ideal weight gain. You should stay hydrated, get quality and enough sleep, live stress-free, and watch portion size.
1. How Much Should A 25-Year-Old Woman Weigh?
The ideal weight for a 25-year-old women will vary depending on her height, bone density, muscle mass, and body composition. Generally, using BMI as a guideline, a woman’s healthy weight range falls between a BMI value of 18.5 and 24.9. For instance, if a woman is 165 cm tall, her ideal weight typically ranges from 114 to 149 pounds (52-68 kg).
2. How Does Age Affect Ideal Weight?
Age doesn’t directly impact weight; it changes body composition. As you age, muscle mass decreases, and fat mass increases even if your weight remains stable. Moreover, losing muscle mass and other age-related disorders are different reasons for unexplained weight gain or unhealthy weight loss during later ages.
3. What Is A Healthy Weight For My Height?
Your ideal weight based on your height can be determined using the Devine formula. Its formula for females is Ideal weight (kg) = 45.5 + 2.3 × (height in inches – 60), and for males, Ideal Body Weight (kg) = 50.0 + 2.3 × (Height in inches – 60).
4. How Accurate Are Ideal Weight Calculators?
Ideal weight calculators are not 100% reliable and accurate. They provide only estimated values, not the actual results. To calculate your ideal weight, consult a nutritionist, dietician or healthcare expert.
The concept of ideal weight is more of a guideline than a strict number you need to hit. Undoubtedly, it helps you understand the balance between your height, muscle mass and fat, but you shouldn’t chase a figure blindly.Ideal weight calculators can help you get some idea about your weight, but remember these don’t consider your activity level and muscle mass.
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