🎯
Weight & Body📖 5 min read
What Is Your Ideal Weight? A Science-Based Approach
Moving beyond BMI tables: how to calculate a realistic, health-focused weight target based on your height, frame size, and body composition.
Step-by-Step Guide
1
Use the Hamwi formula as a starting point: men 48kg for 5ft, plus 2.7kg per inch above; women 45.4kg plus 2.3kg per inch
2
Adjust for frame size using wrist circumference: small frame subtract 10%, large frame add 10% from the baseline
3
Cross-check with a healthy BMI range of 18.5-24.9: calculate the weight range this corresponds to for your height
4
Set the goal as a range rather than a single number, and focus on body fat percentage as the primary success metric
🎯
Open ToolIdeal Weight Calculator
Use our free calculator →