Ideal Weight Calculator

What Should I Weigh at X% Body Fat?

Traditional ideal weight charts often fail because they don't account for individual differences in muscle mass and body composition. This calculator provides personalized ideal weight ranges based on your target body fat percentage, height, and gender.

Ideal Weight Ranges by Body Fat Category

• Athletic: Men 6-13%, Women 14-20% - Low body fat for peak performance
• Fitness: Men 14-17%, Women 21-24% - Healthy, sustainable fitness levels
• Average: Men 18-24%, Women 25-31% - Generally healthy ranges
• Above Average: Men 25%+, Women 32%+ - May benefit from fat loss

Why Muscle Mass Affects Ideal Weight

Two people can have the same body fat percentage but very different weights due to differences in lean body mass (muscle, bone, water). Muscle tissue is much denser than fat tissue, so someone with more muscle mass will weigh more at the same body fat percentage. This is why BMI often misclassifies muscular individuals as overweight.

Body Composition vs Scale Weight

• Scale Weight: Total mass including fat, muscle, bone, water
• Body Composition: The ratio of fat mass to lean mass
• Health Indicator: Body fat percentage is more predictive of health than scale weight