The Healthy Range Is a Range
The WHO defines a healthy BMI as 18.5 to 24.9, which for any given height translates into a weight span of 15–20 kg. That width is deliberate — it accommodates differences in frame size, muscle mass and body composition that BMI itself cannot see.
Healthy weight = BMI 18.5 to 24.9 × height in metres²
Height and Weight Chart
| Height | Healthy range (kg) | Healthy range (lb) |
|---|---|---|
| 155 cm (5'1") | 44.4–59.8 | 98–132 |
| 160 cm (5'3") | 47.4–63.7 | 104–141 |
| 165 cm (5'5") | 50.4–67.8 | 111–149 |
| 170 cm (5'7") | 53.5–72.0 | 118–159 |
| 175 cm (5'9") | 56.7–76.3 | 125–168 |
| 180 cm (5'11") | 59.9–80.7 | 132–178 |
| 185 cm (6'1") | 63.3–85.2 | 140–188 |
| 190 cm (6'3") | 66.8–89.9 | 147–198 |
Where BMI Fails
BMI is a ratio of weight to height and knows nothing about what the weight is made of. It misclassifies muscular people as overweight and can pass sedentary people with high body fat as healthy. It also does not adjust for age — older adults with a BMI in the 25–27 range have better outcomes than those at the lower end, a finding consistent enough to have a name: the obesity paradox.
Ethnicity matters too. Risk thresholds for South Asian populations are lower, with several health bodies recommending an overweight cut-off of 23 rather than 25.
Better Companions to BMI
- Waist circumference — above 102 cm (40 in) for men or 88 cm (35 in) for women indicates elevated risk at any BMI.
- Waist-to-height ratio — keeping the waist under half your height is a simple, well-supported rule.
- Body fat percentage — measures the actual variable of interest.
Where BMI and waist measurement disagree, the waist measurement is generally the better predictor of metabolic risk.
Getting to the Range
A deficit of 500 calories a day produces roughly 0.45 kg a week, which is the rate most guidelines consider sustainable. Losing 5–10% of body weight produces measurable improvements in blood pressure, blood glucose and lipids — the health benefit arrives long before the number on the chart does.
Frequently Asked Questions
What is the ideal weight within the range?
There is no single point. The midpoint at BMI 21.7 is a reasonable target for most people, but where you sit within the range matters far less than body composition and fitness.
Does the healthy range differ for men and women?
The BMI thresholds are the same. Body composition differs substantially, which is one more reason to treat BMI as a screening tool rather than a diagnosis.
Is BMI valid for children?
No — children use age and sex-specific percentile charts instead, because body composition changes rapidly during growth.