Target Weight Range Calculator

The Target Weight Range Calculator gives you a healthy weight interval based on your height, gender, and optional frame size. It uses the widely accepted BMI (Body Mass Index) normal range of 18.5 to 24.9 kg/m², then converts to pounds for convenience. Additionally, it estimates an ideal weight using the Miller formula (a modern variation of the Devine formula) and adjusts for small or large frame by ±10%.

Why is a target range better than a single number? Because body composition varies — muscle mass, bone density, and frame size all influence what’s healthy for you. Instead of aiming for an arbitrary number, you can focus on a span (e.g., 130–155 lbs) that supports metabolic health and reduces disease risk. Studies show that staying within the 18.5–24.9 BMI zone lowers chances of diabetes, hypertension, and joint issues.

How to use this tool: simply enter your height in feet & inches, select your gender, and optionally your frame size (measure wrist circumference if unsure: <6.5"=small female, etc.). The calculator instantly shows the healthy weight range in pounds. For example, a 5'9" male with medium frame has a target of 144–174 lbs, with an ideal of ~162 lbs. This is not a substitute for professional advice, but a helpful benchmark.

All calculations are performed on your device — no data is sent to any server. Use it to set realistic weight goals, whether you're planning to lose, gain, or maintain. Remember, the “ideal” is a starting point; consult a dietitian or doctor for personalized targets. Stay healthy, stay strong!