Ideal Weight Calculator (2026) – Find Your Ideal Body Weight by Height, Age & Gender
How to Use the Ideal Weight Calculator
This calculator uses 5 clinically validated medical formulas to estimate your ideal body weight based on your height, gender and age. It also shows the healthy weight range using BMI standards adjusted for Indians.
- Gender: Select Male or Female. Ideal weight formulas differ significantly between genders — women have a lower baseline and a smaller increment per inch of height.
- Height Unit: Choose centimetres or feet & inches — whichever you prefer. The calculator converts automatically.
- Height: Enter your actual height. For the most accurate result, measure in the morning without shoes.
- Age: Enter your age. Age affects the healthy weight range — older adults may have a slightly higher acceptable BMI range.
- Click Calculate: Get your ideal weight from 5 formulas, healthy BMI weight range, and a clear status (underweight / normal / overweight / obese).
5 Ideal Weight Formulas Explained
There is no single universally agreed “ideal weight” formula. Different medical researchers have proposed different equations based on their studies. Here are the 5 most widely used formulas and what makes each one different.
1. Devine Formula (1974) — Most Widely Used
Female IBW = 45.5 kg + 2.3 kg × (height in inches – 60)
Example: 170 cm (5 ft 7 in) male
IBW = 50 + 2.3 × (67 – 60) = 50 + 16.1 = 66.1 kg
The Devine formula was originally developed in 1974 for drug dosing calculations (to determine appropriate medication doses based on lean body mass). Despite being designed for clinical pharmacy, it became the most widely referenced ideal weight formula in medicine globally.
2. Robinson Formula (1983)
Female IBW = 49 kg + 1.7 kg × (height in inches – 60)
Example: 170 cm (5 ft 7 in) male
IBW = 52 + 1.9 × 7 = 52 + 13.3 = 65.3 kg
The Robinson formula was derived from the 1983 Metropolitan Life Insurance Company height-weight tables and gives slightly more conservative estimates than Devine for taller individuals.
3. Miller Formula (1983)
Female IBW = 53.1 kg + 1.36 kg × (height in inches – 60)
Example: 170 cm (5 ft 7 in) male
IBW = 56.2 + 1.41 × 7 = 56.2 + 9.87 = 66.1 kg
The Miller formula was also published in 1983 and tends to give higher baseline weights with smaller increments per inch of height, making it more suitable for people with larger frame sizes.
4. Hamwi Formula (1964) — Standard in Clinical Practice
Female IBW = 45.5 kg + 2.2 kg × (height in inches – 60)
Example: 170 cm (5 ft 7 in) male
IBW = 48 + 2.7 × 7 = 48 + 18.9 = 66.9 kg
The Hamwi formula is widely used by dietitians in clinical nutrition planning. It is often adjusted by ±10% for small frame (subtract) or large frame (add) body types.
5. BMI-Based Ideal Weight (Most Relevant for Indians)
For Indians, target BMI = 22 (midpoint of normal range 18.5–22.9)
Example: Height 170 cm (1.70 m)
Ideal Weight = 22 × (1.70)^2 = 22 × 2.89 = 63.6 kg
Healthy Range: 18.5 × 2.89 = 53.5 kg to 22.9 × 2.89 = 66.2 kg
Ideal Weight Chart for Indians – By Height (2026)
The table below shows the ideal weight range and average ideal weight for Indian males and females at different heights. All values are based on a BMI of 18.5–22.9 (Indian normal range).
Ideal Weight for Indian Males by Height
| Height | Height (cm) | Ideal Weight Range | Average Ideal Weight | Devine Formula |
|---|---|---|---|---|
| 5 ft 0 in | 152.4 cm | 42.9 – 53.2 kg | 48.1 kg | 50.0 kg |
| 5 ft 2 in | 157.5 cm | 45.9 – 56.8 kg | 51.4 kg | 54.6 kg |
| 5 ft 4 in | 162.6 cm | 48.9 – 60.6 kg | 54.8 kg | 59.1 kg |
| 5 ft 6 in | 167.6 cm | 52.0 – 64.4 kg | 58.2 kg | 63.6 kg |
| 5 ft 8 in | 172.7 cm | 55.1 – 68.3 kg | 61.7 kg | 68.2 kg |
| 5 ft 10 in | 177.8 cm | 58.5 – 72.4 kg | 65.5 kg | 72.7 kg |
| 6 ft 0 in | 182.9 cm | 61.8 – 76.5 kg | 69.2 kg | 77.3 kg |
Ideal Weight for Indian Females by Height
| Height | Height (cm) | Ideal Weight Range | Average Ideal Weight | Devine Formula |
|---|---|---|---|---|
| 4 ft 10 in | 147.3 cm | 40.1 – 49.7 kg | 44.9 kg | 45.5 kg |
| 5 ft 0 in | 152.4 cm | 42.9 – 53.2 kg | 48.1 kg | 50.1 kg |
| 5 ft 2 in | 157.5 cm | 45.9 – 56.8 kg | 51.4 kg | 54.7 kg |
| 5 ft 4 in | 162.6 cm | 48.9 – 60.6 kg | 54.8 kg | 59.3 kg |
| 5 ft 6 in | 167.6 cm | 52.0 – 64.4 kg | 58.2 kg | 63.9 kg |
| 5 ft 8 in | 172.7 cm | 55.1 – 68.3 kg | 61.7 kg | 68.5 kg |
| 5 ft 10 in | 177.8 cm | 58.5 – 72.4 kg | 65.5 kg | 73.1 kg |
*Ideal weight range based on BMI 18.5–22.9 (Indian normal range). Devine formula values shown for reference.
BMI for Indians – Why the Threshold is Different
The standard Western BMI categories use 25 as the overweight threshold and 30 as the obese threshold. However, research consistently shows that South Asians develop metabolic diseases (type 2 diabetes, heart disease, hypertension) at lower BMI values compared to Caucasians. This is because Indians tend to have:
- Higher percentage of body fat at the same BMI
- Greater visceral (abdominal) fat accumulation
- Insulin resistance at lower body weights
- Higher risk of metabolic syndrome even at “normal” Western BMI
BMI Categories for Indians (WHO / Indian Guidelines)
| BMI Range | Category (Indian) | Category (Western/Global) | Health Risk |
|---|---|---|---|
| Below 18.5 | Underweight | Underweight | Moderate – nutritional deficiency risk |
| 18.5 – 22.9 | Normal Weight | Normal Weight | Low – healthy range for Indians |
| 23.0 – 24.9 | Overweight | Normal Weight | Moderate – risk begins for South Asians |
| 25.0 – 29.9 | Obese Class I | Overweight | High – significant metabolic risk |
| 30.0 and above | Obese Class II+ | Obese | Very High – immediate medical attention needed |
Waist Circumference – The Better Measure for Indians
Research shows that waist circumference is a better predictor of cardiovascular risk than BMI, especially for Indians. The recommended thresholds for Indians are:
- Men: Waist below 90 cm (35.4 inches) is normal. Above 90 cm indicates increased risk.
- Women: Waist below 80 cm (31.5 inches) is normal. Above 80 cm indicates increased risk.
How to Reach Your Ideal Weight – Practical Tips for Indians
1. Set a Realistic Timeline — 0.5 to 1 kg per Week Maximum
Healthy weight loss is 0.5–1 kg per week. Faster loss often means muscle loss, nutrient deficiencies, and rebound weight gain. To lose 0.5 kg per week, create a daily calorie deficit of approximately 500 kcal through a combination of diet and exercise. Crash diets that promise 5 kg in a week are almost always water weight loss or muscle loss — not fat.
2. Focus on Indian Diet Quality, Not Just Quantity
Common Indian dietary culprits for weight gain include: excessive refined carbohydrates (white rice, maida), high oil in sabzis and dals, sugary beverages (chai with sugar, cold drinks, packaged juices), late-night eating, and large portion sizes. Simple swaps: switch white rice to brown rice or millets, reduce oil in cooking by 30–50%, replace sugary chai with green tea or black coffee, and eat dinner before 8 PM.
3. Protein is the Most Important Macronutrient for Weight Management
Most Indians are significantly under-consuming protein. The recommended intake is 0.8–1.2 g per kg of body weight per day. For a 70 kg person, that is 56–84 g protein daily. Good Indian protein sources: dal (8g per cup cooked), paneer (18g per 100g), eggs (6g per egg), chicken (27g per 100g), Greek yoghurt (10g per 100g), tofu (8g per 100g), rajma/chana (15g per cup). Adequate protein reduces hunger, preserves muscle mass during weight loss, and boosts metabolism.
4. Exercise: 150 Minutes of Moderate Activity per Week (Minimum)
WHO recommends at least 150 minutes of moderate aerobic activity per week for weight maintenance. For weight loss, 300 minutes per week is more effective. Practical options for Indians: brisk walking 30–45 minutes daily (most accessible), yoga + bodyweight exercises, cycling, swimming. Strength training 2–3 times per week is especially important for preserving muscle mass during weight loss and improving insulin sensitivity.
5. Sleep and Stress — The Two Ignored Pillars
Chronic poor sleep (less than 7 hours) increases hunger hormones (ghrelin) and decreases satiety hormones (leptin), making you eat significantly more. Chronic stress elevates cortisol, which promotes abdominal fat storage and sugar cravings. Indians working long hours with poor sleep and high stress often find it nearly impossible to lose weight despite diet and exercise — because hormones are working against them. Prioritise 7–8 hours of sleep and stress management (meditation, walking in nature, social connection) as part of your weight management plan.