⚖️ Ideal Body Weight Calculator

Calculate your ideal body weight using 5 scientifically validated formulas — Devine, Robinson, Miller, Hamwi, and BMI-based — and find what’s truly right for your body.

5 Formulas Simultaneously
Frame Size Adjusted
Athlete Weight Included
Current vs Ideal Gap
Your Measurements
See wrist measurement guide below ↓
To see your current vs ideal gap
📏 How to Determine Your Frame Size (Wrist Method)
Wrap your thumb and middle finger around your wrist, just below the wrist bone. Compare:
  • Small frame: Fingers overlap
  • Medium frame: Fingers just touch
  • Large frame: Fingers don’t meet
HeightSmall WristMedium WristLarge Wrist
Under 5’2″ (157cm)< 5.5″5.5″–5.75″> 5.75″
5’2″–5’5″ (157–165cm)< 6″6″–6.25″> 6.25″
Over 5’5″ (165cm+)< 6.25″6.25″–6.5″> 6.5″
⚠️ Please enter a valid height before calculating.
AVERAGE IDEAL BODY WEIGHT
—
Range: — to — kg
Average across all 5 formulas • Medium frame
All 5 Formulas — Detailed Breakdown
Visual Comparison
Athlete Ideal Weight

Standard ideal body weight formulas were designed for sedentary or lightly active populations. Strength athletes and bodybuilders carry significantly more muscle mass, which is metabolically active and healthy. Here’s how the numbers adjust for athletes:

🏋️

Strength Athlete Adjustment

Adding 2–5 kg above the standard formula average to account for greater muscle mass. This is appropriate for regular weightlifters, powerlifters, and bodybuilders. Athletes with very high muscle development may be 8–12 kg above standard IBW while having a healthy and impressive physique.

—
Athlete ideal range
🔥

Reach Your Ideal Weight with GainsX

Your journey to your ideal body composition starts with the right nutrition and supplementation strategy.

Shop Now →

What Is Ideal Body Weight? The Science Behind the Numbers

The concept of Ideal Body Weight (IBW) refers to the weight range associated with optimal health outcomes for a person of a given height and sex. Multiple medical formulas were developed in the 20th century to give healthcare providers a quick estimate for dosing medications, predicting metabolic parameters, and assessing nutritional status. In India, ideal body weight calculators are commonly used in clinical nutrition, sports medicine, and fitness planning.

It’s important to understand that these formulas have significant limitations — they were developed on specific population samples and don’t account for muscle mass, bone density, age beyond adulthood, or ethnicity-specific differences. A person who strength trains regularly will typically weigh more than the formula-based IBW while still being in excellent health.

The 5 Formulas Explained

1. Devine Formula (1974) — Most Widely Used in Medicine
Male: 50 kg + 2.3 kg per inch over 5 feet
Female: 45.5 kg + 2.3 kg per inch over 5 feet
Originally developed for medication dosing, Devine’s formula is the most commonly used in clinical settings worldwide. It’s simple but tends to produce lower estimates for taller individuals.
2. Robinson Formula (1983)
Male: 52 kg + 1.9 kg per inch over 5 feet
Female: 49 kg + 1.7 kg per inch over 5 feet
Robinson refined Devine’s work using a slightly different slope coefficient. It generally produces similar results but is marginally more accurate for taller individuals.
3. Miller Formula (1983)
Male: 56.2 kg + 1.41 kg per inch over 5 feet
Female: 53.1 kg + 1.36 kg per inch over 5 feet
Miller’s formula uses a shallower slope, yielding more moderate weight estimates across height ranges. It’s considered by some researchers to be the most appropriate for general population use.
4. Hamwi Formula (1964) — Oldest Formula
Male: 48 kg + 2.7 kg per inch over 5 feet
Female: 45.4 kg + 2.25 kg per inch over 5 feet
The oldest of the four, Hamwi’s formula has the steepest height slope for males. It was developed for estimating caloric needs in diabetic patients and tends to produce slightly higher estimates than Devine for taller individuals.
5. BMI-Based (BMI = 22) — Population Reference
IBW = 22 × (Height in metres)²
Using the midpoint of the healthy BMI range (18.5–24.9), this gives a weight at BMI 22 — statistically the most common weight associated with lowest all-cause mortality in large population studies. Unlike the other formulas, this is height-squared, not linear.

Why Ideal Body Weight Is Not One-Size-Fits-All

All five formulas have the same fundamental limitation: they only use height and sex. They ignore:

  • Muscle mass: A bodybuilder or powerlifter will have significantly more lean tissue than a sedentary person of the same height.
  • Bone density: Dense, heavy bone structure (large frame) naturally adds 3–5 kg to a healthy body weight.
  • Age: Body composition changes with age; older adults may carry more fat at the same “ideal” weight.
  • Ethnicity: South Asians, including Indians, tend to carry more body fat at lower BMIs, which has led to revised BMI thresholds for the Indian population (overweight: ≥23, obese: ≥25 vs. global 25/30).

For the Indian population specifically, the frame-size adjustment (small/medium/large) helps account for structural differences. A better measure of healthy weight is body composition analysis (DEXA scan or bioelectrical impedance) that shows actual fat vs. muscle percentages.

How to Reach and Maintain Your Ideal Weight

Whether you’re above or below your ideal weight, the approach should be gradual and focused on body composition rather than just scale weight:

  • If above ideal weight: Create a moderate caloric deficit (300–500 kcal/day), prioritise protein (1.6–2.2g/kg bodyweight), and include strength training to preserve muscle during fat loss.
  • If below ideal weight: Structured resistance training with a caloric surplus of 200–400 kcal/day builds lean muscle. Protein and creatine supplementation supports this process effectively.
  • At ideal weight: Focus on body recomposition — building muscle while maintaining or slightly decreasing body fat. This is where GainsX supplements deliver the most value.

Frequently Asked Questions

Which ideal body weight formula is the most accurate? +
No single formula is definitively “most accurate” — each was developed for a specific purpose and population. The Devine formula is most commonly used in clinical medicine. The Robinson formula is a refinement of Devine. For general population use, the BMI-based method (targeting BMI 22) is statistically well-supported by large population studies. That’s why we calculate all five and present the average — using a consensus of formulas is more reliable than any single one.
Is BMI a good measure of ideal body weight for Indians? +
Standard BMI cut-offs (overweight: 25+, obese: 30+) were developed primarily on European populations. Research shows South Asians, including Indians, carry greater visceral fat and have higher cardiometabolic risk at lower BMIs. The Indian consensus revised thresholds to: overweight ≥23 kg/m², obese ≥25 kg/m². This means an Indian person with a BMI of 24 may already be at increased health risk. Our calculator uses BMI 22 as the ideal midpoint, which is appropriate for all ethnicities.
If I weigh more than my ideal weight but it’s muscle, should I lose weight? +
Absolutely not. These IBW formulas were designed for people with average body composition. Muscle is denser and metabolically beneficial — it improves insulin sensitivity, bone density, and longevity. A 175 cm male bodybuilder weighing 90 kg at 12% body fat is far healthier than a sedentary person of the same height weighing 72 kg at 28% body fat. Scale weight and IBW formulas are not meaningful metrics for athletes. Focus on body fat percentage instead: 10–20% for men and 18–28% for women are healthy athlete ranges.
How does frame size affect ideal body weight? +
Frame size reflects bone structure — specifically the size of joints and bones, not fat or muscle. People with larger frames (wider wrists, broader shoulders, thicker joints) naturally weigh more because bone is dense tissue. A large-framed person at their “formula ideal weight” might actually be underweight for their structure. Traditional Hamwi adjustments suggest ±10% for frame size, which we apply in our results. This is why two people of the same height and sex can both be healthy at very different weights.
What is the ideal weight for a 5’7″ Indian male? +
For a 5’7″ (170 cm) male with a medium frame, ideal body weight across formulas typically ranges from 63–70 kg, with an average around 65–67 kg. At BMI 22, this height corresponds to approximately 63.6 kg. With a large frame, this can reasonably extend to 70–75 kg. For strength athletes training consistently, 72–80 kg at 5’7″ can be a healthy and aesthetic weight if muscle mass is high. Use our calculator for your precise number across all formulas.
How fast should I lose or gain weight to reach my ideal? +
For fat loss, a rate of 0.5–1% of body weight per week is sustainable and muscle-preserving. This is typically 300–600 kcal/day deficit. Going faster risks muscle loss, hormonal disruption, and rebound. For muscle gain (bulking), 0.25–0.5% body weight per week prevents excessive fat gain while maximising muscle growth. Both goals are accelerated with adequate protein (1.6–2.4g/kg/day) and resistance training.
Do these formulas work for teenagers? +
These IBW formulas were developed for adults (18+). For children and teenagers, age-specific growth charts and BMI-for-age percentiles (as used by paediatric healthcare providers) are more appropriate. Teenagers are still growing and have different body composition patterns than adults. If you’re under 18, please consult a paediatric dietician or doctor for age-appropriate weight guidance.
Can supplements help me reach my ideal body weight? +
Supplements can support — not replace — proper diet and training. For those looking to gain lean mass to reach an athletic ideal weight: creatine monohydrate (3–5g/day) is proven to increase lean mass over time, and a quality protein supplement helps hit daily protein targets. For fat loss: high-protein diets with protein supplementation preserve muscle. Thermogenic supplements can provide a modest metabolic boost but diet adherence is the primary driver. GainsX offers evidence-based products for both goals.
100% Authentic Supplements
Tracking details within 48 hours
Verify directly with the brand