What Weight Should I Be? Ideal Weight for Height & Age

What weight should I be? It depends on your height, gender, and age, but clinically validated tools like BMI and height-weight charts can give you a personalised target.

Healthy BMI range (WHO): 18.5–24.9 ·
Average weight for 5’5″ female (Rush chart): 113–138 lbs (51–63 kg) ·
Average weight for 5’9″ male (Rush chart): 128–162 lbs (58–73 kg) ·
Adults 18+ need age-specific adjustments: Minimal; focus on height and frame ·
Older adults (65+) suggested BMI: 24–27 (slightly higher for bone health)

Here is a summary of the key weight measures and guidelines.

What is the correct weight and height for age?

Why age matters less than you think

• For adults 18–65, the CDC (U.S. public health agency) applies the same BMI cutoffs regardless of age.
• Age is not part of the adult BMI calculation — only height and weight.
• The American Heart Association confirms that normal weight for any adult is 18.5–24.9 kg/m², with no age adjustment.

Height-weight charts for different age groups

Children and teens (2–19 years) need a different approach: the CDC uses BMI-for-age percentiles that account for both age and sex. The categories are: underweight below the 5th percentile, healthy weight 5th to less than 85th, overweight 85th to less than 95th, and obesity ≥95th percentile. For older adults (65+), the picture shifts again — see the dedicated section below.

The pattern: Age matters most at the extremes of life. For the majority of adults, focusing on height-based charts gives the clearest answer.

What is the ideal weight for my height and age?

Using BMI to find your ideal weight

• BMI = weight (kg) ÷ height (m)². For pounds and inches: (weight × 703) ÷ (height in inches)² (American Heart Association).
• A BMI of 18.5–24.9 corresponds to a specific weight range for your height. Example: for a 5’4” adult, that’s roughly 110–140 lbs (NHLBI).

Height-weight charts for women and men

The NHLBI (U.S. heart and lung institute) provides charts showing normal weight ranges by height. For women, a 5’5” frame is healthy between 113 and 138 lbs; for men of 5’9”, the range is 128–162 lbs. These are based on insurance mortality data and clinical guidelines.

Limitations of BMI for athletes and older adults

• BMI doesn’t distinguish muscle from fat — athletes may be misclassified as overweight (CDC).
• For older adults, a slightly higher BMI (24–27) may be protective against bone loss and frailty (National Institute on Aging).

The trade-off: BMI is a useful screening tool, but it’s not a diagnostic test. Always combine it with waist circumference, body fat percentage, or a doctor’s assessment.

What weight is good for my height?

Height-weight chart for women

• 4’10” (147 cm): 91–118 lbs (41–54 kg) – Rush University Medical Center
• 5’0” (152 cm): 95–124 lbs (43–56 kg)
• 5’4” (163 cm): 110–140 lbs (50–64 kg)
• 5’8” (173 cm): 126–159 lbs (57–72 kg)

Height-weight chart for men

• 5’6” (168 cm): 120–152 lbs (54–69 kg)
• 5’9” (175 cm): 128–162 lbs (58–73 kg)
• 6’0” (183 cm): 140–177 lbs (64–80 kg)

These ranges, compiled by Rush University Medical Center, assume a medium frame. If you have a small or large frame, adjust by adding or subtracting 10%.

How to read a weight range (small/medium/large frame)

Frame size is approximated by wrist circumference. For a medium frame, use the chart values. Small frame: subtract 10% from the lower end. Large frame: add 10% to the upper end. This adjustment is not evidence-based with high precision, but it gives a more personalised target.

What this means: Two people of the exact same height can have different healthy weights depending on frame size and muscle mass. The ranges are starting points, not finish lines.

What’s the average weight for each age?

Average weight in the US by age (CDC data)

• Adults aged 20–39: average weight ~170 lbs (77 kg) for women, ~197 lbs (89 kg) for men (CDC NHANES).
• Adults aged 40–59: average weight ~178 lbs (81 kg) for women, ~203 lbs (92 kg) for men.
• Adults aged 60+: average weight ~174 lbs (79 kg) for women, ~195 lbs (88 kg) for men.

Why averages are not targets

These averages reflect a population where more than 40% of adults have a BMI in the overweight or obese category. Aiming for the average would put many people above a healthy range. The American Heart Association emphasises that the healthy weight range is defined by BMI, not by population averages.

The implication: Don’t use national averages as your personal benchmark. Use the height-specific weight ranges from the previous section.

What is the ideal weight for an older woman?

Why BMI guidelines shift for seniors

• Research suggests a BMI of 24–27 is associated with the lowest mortality risk for adults 65+ (National Institute on Aging).
• Lower BMI in older adults can indicate unintended weight loss or muscle wasting, which is linked to frailty and falls.

Weight and bone health

Bone density declines with age, especially after menopause. A healthy body weight helps maintain bone mass and reduces fracture risk. The NIH Osteoporosis and Related Bone Diseases resource notes that being underweight is a risk factor for osteoporosis.

Healthy aging weight strategies

• Prioritise protein intake to preserve muscle mass.
• Include weight-bearing exercise (walking, strength training).
• Avoid drastic weight loss; focus on maintaining a stable weight within the 24–27 BMI sweet spot.

The trade-off: For older women, the goal shifts from “losing weight” to “losing fat while keeping muscle”. The scale alone can’t guide that — body composition matters more.

The CDC adult BMI categories are underweight below 18.5, healthy weight 18.5 to 24.9, overweight 25.0 to 29.9, and obesity 30.0 or above.

— CDC (U.S. public health agency)

BMI is a numerical value of weight in relation to height. Adult normal weight is 18.5 to 24.9 kg/m².

— American Heart Association

The NHLBI recommends using BMI together with other health measures rather than as a standalone diagnosis.

— NHLBI (U.S. heart and lung institute)

For the average adult, the clearest path is to target a BMI between 18.5 and 24.9 using height-weight charts as a starting point, then adjust based on body composition and medical advice. For a 45-year-old woman wondering “what weight should I be?”, the answer is: use your height to find the healthy BMI range, then work with your doctor to fine-tune based on your muscle mass and bone density — don’t rely on age alone.

Once you have your height and weight, you can use the BMI guide for height and weight to see whether you fall into a healthy range.

Frequently asked questions