What’s the ideal weight for your height?
The WHO healthy range — and a realistic target to reach it without crash diets.
Educational content based on WHO guidelines and scientific literature. Not a substitute for individual medical or nutritional advice.
| Height | Healthy range | Midpoint |
|---|---|---|
| 1.55 m | 44 – 60 kg | 52 kg |
| 1.60 m | 47 – 64 kg | 56 kg |
| 1.65 m | 50 – 68 kg | 59 kg |
| 1.70 m | 53 – 72 kg | 63 kg |
| 1.75 m | 57 – 76 kg | 66 kg |
| 1.80 m | 60 – 81 kg | 70 kg |
| 1.85 m | 63 – 85 kg | 74 kg |
| 1.90 m | 67 – 90 kg | 78 kg |
Ideal weight is a range, not a number
The "ideal weight" here is the WHO healthy BMI range (18.5–24.9) applied to your height. For someone 1.75 m tall, that means anywhere from 57 to 76 kg — a window of nearly 20 kg. Where you sit well inside it depends on frame, muscle mass and personal history.
Chasing one exact number tends to sabotage the process: weight swings up to 2 kg within a single day from water, glycogen and digestion. People obsessed with the decimal quit at the first "spike" — which was just training-related retention. Better goals: enter the range, stay in it, and track markers the scale can’t show — measurements, photos and performance.
Setting your target inside the range
The calculator suggests the range limit closest to your current weight — the entry door. From there, refinement is individual: definition-seekers usually aim at the lower half; muscle-focused people can live well in the upper half, or even above it with controlled body fat.
If the distance to target exceeds 10 kg, split the journey: 4–8 week deficit blocks with maintenance breaks between them. That periodization protects metabolism, muscle and — above all — your adherence.
Realistic speed (and why faster costs more)
Sustainable loss runs at 0.5–1% of body weight per week — for 90 kg, between 450 g and 900 g. Faster than that, the bill is paid in muscle mass, energy and the classic rebound: after every crash diet, the body returns with more fat and less muscle than before.
- Up to 5 kg away: 6–10 weeks of moderate deficit solve it
- 5–10 kg: 3–5 months, with one maintenance break in the middle
- Over 10 kg: 28-day cycles with reassessment — exactly the ShapeLeague plan format
- Muscle gain: expect 0.25–0.5% of body weight per month — muscle really is slow
The path there, already built
Number in hand, you still need the plan: how many calories to eat, what to train each day and how not to quit in week two. ShapeLeague builds all three in the quiz — a 28-day training plan, nutrition calculated with your numbers, and progress tracking with photos and measurements that shows evolution even in weeks when the scale stalls. The target you saw here becomes the plan’s destination.
Reviewed July 2026
Frequently asked questions
How do I calculate ideal weight by height?
Multiply your height squared (in meters) by 18.5 for the healthy minimum and by 24.9 for the maximum. At 1.70 m: 1.7 × 1.7 × 18.5 = 53 kg and 1.7 × 1.7 × 24.9 = 72 kg.
Is ideal weight the same as aesthetic weight?
Not necessarily. The healthy range is wide — the look you want (leaner, denser) defines where inside it you aim, and that is more about body composition than the absolute number.
How much weight can I lose per month?
Sustainably, 2–4 kg per month (0.5–1% of body weight per week). Faster than that usually costs muscle and invites rebound.
Does ideal weight change with age?
The WHO range applies to all adults, but studies suggest older adults benefit from the upper half of it — muscle mass becomes protective with age.
Does this work for heavy lifters?
With a caveat: high muscle mass can push you past the "healthy maximum" while lean. In those cases, body fat percentage and waist circumference are better measures.
What’s the difference between ideal weight and BMI?
Same math, opposite directions: BMI starts from your current weight and classifies it; ideal weight starts from the healthy BMI range and returns the weight interval for your height.
Is ideal weight different for men and women?
The WHO range is the same. In practice men tend to sit in the upper half (more muscle) and women spread across the whole range — refinement is individual, not a sex rule.
Scale stuck but my body changed — what now?
Normal and common: body recomposition (losing fat while gaining muscle) keeps weight stable while measurements and photos change. That’s why ShapeLeague tracks all three, not just the scale.
Now turn that number into a plan
The quiz uses these same formulas — plus your real routine — to build training and diet your way. Takes 60 seconds.
Build my free plan →