Improve your health by learning
Weight Management
Weight Monitoring
Weight Management Blog
< Go back

What Is A Good Weight Range For Me?

Taelor Oppliger, MS, RD
November 1, 2023
April 30, 2024

Want to watch a video instead? Click here!

Losing weight can benefit your health in many different ways! But it can be tricky knowing how to start the process. If you are wondering if you should lose weight, how much weight you should lose, or even how quickly you should expect to lose weight, then this is the right article for you!

Understanding weight categories 

BMI (Body Mass Index)

When speaking with your doctor or dietitian, you may have a conversation about your BMI. BMI is a measure of body fat based on height and weight that indicates a person’s risk for chronic disease. Higher BMIs are generally associated with a higher risk of high blood pressure, diabetes, heart disease, and certain cancers. To calculate your BMI, use the calculator at this link or:

To calculate your BMI, divide your weight in pounds (lbs) by your height in inches squared (in^2) and then multiply the result by 703.

Once calculated, BMI is split into the following categories:

  • Underweight: Less than or equal to 18.4
  • Normal weight: 18.5 to 24.9
  • Overweight: 25 to 29.9
  • Obesity: 30 or above

Generally, if your BMI falls in the overweight or obese category, it is recommended that you lose weight to improve your health and reduce your risk of chronic disease. Note that while BMI is a useful tool, it does have limitations. It can overestimate the amount of fat a muscular person may have. It can also underestimate the amount of fat an older person may have if they have lost muscle due to aging. Talk to your doctor or dietitian about if you should lose weight to improve your health.

Calculating your goal weight

Weight loss for health

It only takes a small amount of weight loss to improve your health.

If your goal is to lose weight, a reduction of just 5 to 10%of current weight can lower blood pressure, blood sugar, and cholesterol.

Once you have lost 5 to 10 percent of your current weight, you can ask your doctor or dietitian if they recommend that you continue to lose weight. 

IBW (Ideal Body Weight)

You can also use the IBW calculation to find the weight that is generally considered healthy for your height. The calculation is different for men and women, and it is listed below.

Men: IBW = 106 pounds for the first 5 feet + 6 pounds for every inch above 5 feet
Women: IBW = 100 pounds for the first 5 feet + 5 pounds for every inch above 5 feet

For Example:

5 feet 10 inches tall man → IBW = 106 + (6 x 10 inches) = 166 lbs
5 feet 5 inches tall woman → IBW = 100 + (5 x 5 inches) = 125 lbs

It is important to note that the IBW calculation may not be the right weight or even a healthy weight for everyone. Speak with your doctor or dietitian about a goal weight that is appropriate for you.

Planning for healthy weight loss

Regardless of your personal weight goal, it is important to lose weight in a healthy way. It is best to aim for a maximum of 1 to 2 pounds of weight loss per week. You may lose weight more quickly at first, but, in the long run. However,

Evidence suggests not losing weight too quickly. One to two pounds per week is ideal.

Losing weight can significantly improve your health, but sometimes it’s hard to know where to start. But if you want to get started now, here is what we’ve discussed in this article:

  1. Calculate your BMI to figure out if weight loss may be right for you
  2. Calculate your goal weight: start with a goal of 5 to 10 percent weight loss or aim to reach your IBW
  3. Plan to lose weight gradually over time (1 to 2 pounds per week) rather than very quickly

When in doubt, you can always speak with your doctor or dietitian about a plan that will work for you!

We're here to support you.

Contact our call center at 1-866-899-3998. Mon-Fri, 6AM-5PM PST