Ideal Weight & Waist-to-Height Calculator

"What should I weigh for my height?" is one of the most common health questions in Pakistan, and the answer is more interesting than a single number. Our free ideal weight calculator gives you your ideal body weight from four well-known medical formulas, your healthy weight range based on BMI, and, most importantly, your waist-to-height ratio. That last number tells you how much fat you carry around your belly, which matters far more for South Asians than the number on the scale.

Below, you will learn how each formula works, see an ideal weight chart in kg for men and women, and find out how to measure your waist correctly at home with a simple tape.

How to use this ideal weight calculator

The ideal weight calculator takes less than a minute. Have a measuring tape ready before you start.

1. Choose your sex. Men and women have different formulas and different waist cut-offs, so this changes your results.
2. Enter your height. Use centimetres, or switch to feet and inches. Stand straight against a wall without shoes for an accurate number.
3. Enter your waist circumference. Measure it as described in the steps further down this page (midway between your lowest rib and the top of your hip bone, after breathing out normally).
4. Add your current weight (optional). If you add it, the tool shows how far you are from your healthy weight range.
5. Keep the South Asian toggle ON if you are of Pakistani, Indian, Bangladeshi or Sri Lankan origin. It is on by default. It uses the lower BMI range (18.5–22.9) and the IDF South Asian waist cut-offs.
6. Read your results. You will see your ideal weight from the Devine, Robinson, Miller and Hamwi formulas, your healthy-BMI weight range, your waist-to-height ratio with a risk category, and how your waist compares with the cut-offs.

If you are shorter than 152 cm (5 ft), the four formulas are not reliable, so the calculator only shows your healthy-BMI weight range.

What is ideal body weight?

Ideal body weight (IBW) is an estimate of the weight that is likely to be healthy for a person of your height and sex. It was never designed as a beauty target. Doctors first created IBW formulas to work out safe medicine doses, because many drugs are dosed by body size rather than by actual weight.

Over time, people started using these formulas to answer "what is the ideal weight for my height?" They are still a useful starting point. But there is no single perfect weight for anyone. A healthy weight range of several kilograms is a better way to think about it, and your waist size adds information that weight alone cannot give.

The four ideal weight formulas explained

Our ideal weight calculator shows all four results side by side. All four formulas start with a base weight at 5 feet (152.4 cm) and then add a fixed amount for every inch above 5 feet. They differ because they were built from different data, in different decades, for different purposes.

Devine formula (1974)

Dr B.J. Devine published this formula in 1974 to help calculate drug doses, especially for the antibiotic gentamicin. It is the most widely used IBW formula in hospitals today.

• Men: 50 kg + 2.3 kg for every inch over 5 feet
• Women: 45.5 kg + 2.3 kg for every inch over 5 feet

Robinson formula (1983)

J.D. Robinson and colleagues updated Devine's idea using population data. The Robinson formula gives slightly higher results at shorter heights and lower results for tall people, because each extra inch adds less weight.

• Men: 52 kg + 1.9 kg per inch over 5 feet
• Women: 49 kg + 1.7 kg per inch over 5 feet

Miller formula (1983)

D.R. Miller also published a revision in 1983. It has the highest starting weight and the smallest increase per inch, so it gives generous numbers for short people and fairly low numbers for tall people.

• Men: 56.2 kg + 1.41 kg per inch over 5 feet
• Women: 53.1 kg + 1.36 kg per inch over 5 feet

Hamwi formula (1964)

Dr G.J. Hamwi created the oldest of the four in 1964, mainly for diabetes diet planning. It adds the most weight per inch, so it gives the highest results for tall men.

• Men: 48 kg + 2.7 kg per inch over 5 feet
• Women: 45.5 kg + 2.2 kg per inch over 5 feet

How the formulas compare: a worked example

Take a man who is 5'8" (172.7 cm), which is 8 inches over 5 feet. Devine gives 68.4 kg, Robinson 67.2 kg, Miller 67.5 kg and Hamwi 69.6 kg. So the formulas agree within about 2.5 kg at average height.

For a woman who is 5'4" (162.6 cm), 4 inches over 5 feet: Devine gives 54.7 kg, Robinson 55.8 kg, Miller 58.5 kg and Hamwi 54.3 kg. The bigger gap here comes from Miller's high starting weight.

The takeaway: no formula is "right." When they agree, you can feel confident about the rough target. When they spread out, look at the whole range together with your BMI and waist size.

Ideal weight chart in kg for men and women

This height and weight chart gives the same figures as the ideal weight calculator for common heights. It shows Devine and Robinson ideal body weight for men and women, plus the healthy weight range using the South Asian BMI cut-off of 18.5–22.9. Formula values are rounded to the nearest 0.5 kg and BMI ranges to the nearest whole kg. The BMI range is the same for men and women.

If you switch the South Asian toggle off, the calculator uses the standard WHO healthy range of BMI 18.5–24.9, which raises the top of each range. For example, at 5'8" the top becomes about 74 kg instead of 68 kg. You can check your exact number with our BMI calculator with South Asian cut-offs.

Ideal weight for men

For men, Devine and Robinson usually fall in the middle-to-upper part of the South Asian healthy range. A 5'8" man has a formula target of about 67–68.5 kg and a healthy range of 55–68 kg. Men who lift weights may sit above these numbers and still be healthy, which is why the waist measurement is so useful.

Ideal weight for women

For women, the formulas sit nearer the middle of the range. A 5'4" woman has a formula target of about 54.5–56 kg, inside a healthy range of 49–61 kg. Pregnancy, breastfeeding and menopause all change body composition, so treat these figures as a rough guide during those stages.

Waist-to-height ratio: the number that matters more

Your waist-to-height ratio (WHtR) is simply your waist circumference divided by your height, in the same units. If your waist is 85 cm and your height is 170 cm, your WHtR is 85 ÷ 170 = 0.50.

Why does it matter? Weight and BMI cannot tell fat from muscle, and they cannot tell where your fat is stored. Your waist can. Fat around the belly is strongly linked with type 2 diabetes, high blood pressure and heart disease. The UK's NICE guidance (2022) gives a simple rule of thumb: keep your waist to less than half your height. The NHS guide to overweight and obesity in adults gives the same advice.

Here is how the ideal weight calculator groups your result:

One big advantage of WHtR is that it works across heights. A short woman and a tall man can both use the same 0.5 target, without separate charts.

How to measure your waist correctly

Most people measure in the wrong place, usually at the trouser line, which is lower than the true waist. Follow these steps for an accurate waist circumference:

1. Stand up straight with your feet together and your belly relaxed. Measure on bare skin or over a thin vest, not over a kurta or thick clothes.
2. Find the bottom of your lowest rib and the top of your hip bone on one side.
3. Place the tape midway between these two points. For most people this is roughly at the level of the belly button.
4. Wrap the tape around your body, keeping it level all the way round. A mirror or a family member helps.
5. Breathe in, then breathe out normally. Do not hold your breath or suck your stomach in.
6. Pull the tape snug against your skin but not tight enough to press into it. Read the number at the end of a normal breath out.
7. Measure twice. If the two readings differ by more than 1 cm, measure a third time and use the average.

Measure at the same time of day each time you check, ideally in the morning before breakfast. A big meal can add a centimetre or two.

Waist circumference cut-offs: South Asian vs standard

Waist size alone is also a useful check. South Asians develop health problems at smaller waist sizes than Europeans, which is why the International Diabetes Federation (IDF) uses lower cut-offs for our region.

Notice that a Pakistani man with a 92 cm waist would pass the standard test but already be at increased risk by the South Asian measure. Waist size is also part of the scoring in our Diabetes Risk Test for South Asians, so it is worth knowing your number.

Why belly fat matters more than weight for South Asians

Many Pakistanis look slim but carry a surprising amount of fat around the belly and inside the abdomen. Researchers call this the "thin-fat" body type, or TOFI: thin on the outside, fat on the inside.

What is visceral fat?

There are two main types of belly fat. Subcutaneous fat sits just under the skin, the part you can pinch. Visceral fat sits deeper, wrapped around organs like the liver, pancreas and intestines. Visceral fat is much more active. It releases substances that make the body less sensitive to insulin and raise inflammation, blood sugar, triglycerides and blood pressure.

Compared with Europeans of the same BMI, South Asians tend to have more body fat, more visceral fat, less muscle and more fat in the liver. That is why WHO experts recommend lower BMI cut-offs for Asian populations, and why the WHO fact sheet on obesity and overweight describes excess fat as a major risk for non-communicable diseases.

The Pakistan picture

Pakistan has one of the highest rates of diabetes in the world, according to the International Diabetes Federation. Globally, the IDF estimates that around 537 million adults were living with diabetes in 2021, and almost half did not know it (see IDF diabetes facts and figures). Heart attacks also tend to happen at younger ages in South Asians. A growing waistline is often the earliest visible warning sign, years before a blood test turns abnormal.

So if your weight is "normal" but your waist-to-height ratio is 0.5 or more, do not ignore it. It is worth checking your heart health score and asking your doctor about fasting blood sugar, HbA1c, cholesterol and blood pressure tests.

Practical tips to reduce your waist size

You cannot "spot reduce" belly fat with crunches alone. But visceral fat responds well to overall healthy habits, often faster than the scale moves. Here is what works, adapted to a desi lifestyle.

Eat smarter, not less of everything

• Watch the roti and rice portions. Try one roti less per meal, or switch half your white rice to daal, salad or vegetables. Whole-wheat (chakki) atta is a better choice than maida.
• Cut the sugar in chai. Two or three cups a day with two spoons of sugar each adds up quickly. Reduce one spoon at a time until your taste adjusts.
• Limit fried snacks. Samosa, pakora, paratha cooked in ghee and nimko are dense in calories. Keep them for occasional treats rather than daily habits.
• Save mithai for celebrations. Sweets at every wedding, Eid and office party are part of life, but small portions make a real difference.
• Fill up on protein and fibre. Daal, chana, eggs, chicken, fish, yoghurt and plenty of vegetables keep you full for longer.
• Cook with less oil. Use liquid vegetable oils in measured amounts instead of pouring ghee or banaspati.

To set a realistic daily target, use our calorie and protein calculator. A steady loss of 0.25–0.5 kg per week is sustainable for most people.

Move every day

• Aim for at least 150 minutes of moderate activity per week, such as brisk walking, as recommended in the WHO physical activity guidelines.
• A 10–15 minute walk after dinner helps control blood sugar after a heavy meal. In summer, walk early morning or late evening to avoid the heat, and drink plenty of water.
• Add strength training two days a week. Squats, push-ups and resistance bands at home all count. More muscle helps your body handle sugar better.
• Break up long sitting periods. Stand up and move for a few minutes every hour if you have a desk job.

If you are starting at the gym, our guide on gym routines and natural energy covers training basics as part of a general wellness routine. If you take any medication, check with your doctor before adding any supplement.

Look after sleep and stress

• Aim for 7–9 hours of sleep. Short sleep raises hunger hormones and is linked with more belly fat.
• Chronic stress raises cortisol, which encourages fat storage around the middle. Prayer, walks, time with family and less late-night screen time all help.
• Avoid smoking, shisha and naswar. They harm your heart and blood vessels regardless of your weight.

Track your waist, not just the scale

Measure your waist once every two to four weeks. Many people find their waist shrinks by a few centimetres even when their weight barely changes, especially if they have started strength training. That is real progress.

Limitations of ideal weight formulas

Any ideal weight calculator is only as good as its formulas. They are quick and useful, but they have clear limits. Keep these in mind when you read your results.

• Frame size. People with a large bone structure may naturally weigh more than the formulas suggest, and people with a small frame may weigh less. The formulas assume a "medium" build.
• Muscle mass. Athletes, labourers and regular gym-goers can weigh well above their formula target while having little body fat. Your waist-to-height ratio is a better guide for you.
• Age. We tend to lose muscle and gain fat as we get older, even if weight stays the same. Some research suggests slightly higher weights may be protective in older adults. The formulas do not adjust for age.
• Height limits. The formulas were designed for adults over 5 feet. Below 152 cm they can give unrealistic results, which is why the calculator shows only the BMI range for shorter people.
• Ethnicity. The formulas were mostly developed from Western data. They do not reflect the higher body fat and visceral fat that South Asians carry at the same weight.
• Not for children or pregnancy. The tool is for adults aged 18 and over. Children and teenagers need age-specific growth charts, and pregnant women need guidance from their doctor or midwife.

For a broader picture, combine your ideal weight with your BMI, your waist-to-height ratio and your blood pressure. You can check all of these for free in our Free Health Calculators hub, including the blood pressure checker. The CDC's adult BMI calculator page also explains why BMI is only a screening tool, not a diagnosis.

Ideal weight calculator results: what to do next

Once you have your numbers, use them as a guide, not a judgement:

• Healthy weight and waist-to-height ratio under 0.5: Great. Keep active, eat well and recheck every few months.
• Healthy weight but waist-to-height ratio of 0.5 or more: This is the "thin-fat" pattern. Focus on daily movement, strength training and cutting sugar and fried food. Ask your doctor about blood tests.
• Above your healthy range with a large waist: Even losing 5–10% of your body weight can reduce visceral fat and improve blood sugar and blood pressure. Set small, steady goals.
• Below your healthy range or WHtR under 0.40: You may be underweight. Talk to a doctor, especially if you have lost weight without trying.

Seek medical help promptly if you notice unexplained weight loss, extreme thirst, frequent urination, chest pain or breathlessness. In an emergency in Pakistan, call 1122 or 115; elsewhere, call your local emergency number.

Disclaimer

This ideal weight and waist-to-height calculator is for general education only. It does not diagnose any medical condition and is not a substitute for professional medical advice. Results are estimates based on population formulas and may not fit your body. Please consult a qualified doctor before making major changes to your diet, exercise or medication, especially if you have diabetes, heart disease, high blood pressure or are pregnant.