Of course! The “ideal” weight varies depending on several factors: height, age, sex, muscle mass, and body type. However, a general estimate can be given using BMI (Body Mass Index), which is a standard method.

1. BMI Calculation & Classification (Adults)

  • Formula: BMI = weight (kg) / [height (m)]²

  • Classifications:

    • Underweight: < 18.5

    • Normal range: 18.5 – 24.9

    • Overweight: 25 – 29.9

    • Obesity: ≥ 30

2. “Ideal” or Healthy Weight Range by Height

This range typically corresponds to a BMI of 18.5 to 24.9.

Height (cm)Healthy Weight Range (kg)Mid-Range BMI (~21.7)
15042 – 5651
15545 – 5954
16047 – 6457
16550 – 6860
17053 – 7264
17556 – 7668
18059 – 8171
18563 – 8675
19067 – 9080

3. Crucial Adjustments and Limitations

Your points on adjustments are critical, as BMI is a screening tool, not a diagnostic one.

  • Age:

    • 20-40 years: The standard BMI range is most applicable. Maintaining a stable weight within this range is ideal.

    • 40-60 years: Sarcopenia (age-related muscle loss) begins. A person may have a “normal” BMI but still have a high body fat percentage (“skinny fat”). Body composition (muscle vs. fat) becomes more important than the number on the scale.

    • 60+ years: A BMI in the upper end of the normal range or even slightly overweight (e.g., 25-27) may be associated with better resilience against illness and frailty. However, waist circumference is a vital check to monitor dangerous abdominal fat.

  • Other Important Factors BMI Does Not Account For:

    • Muscle Mass: Athletes with high muscle mass may have a BMI in the “overweight” category without health risks.

    • Body Frame Size & Fat Distribution: Where you carry fat (apple vs. pear shape) is a key indicator of health risk. Waist circumference (>102 cm for men, >88 cm for women) is a crucial additional measure.

    • Sex and Ethnicity: Body composition differs, and some populations may have different risk thresholds.

    • Children and Adolescents: As you noted, BMI-for-age percentiles (using growth charts specific to sex and age) must be used—the adult classifications do not apply.

Practical Summary

For a holistic view of healthy weight:

  1. Calculate your BMI as a starting point.

  2. Measure your Waist Circumference (at the navel level) to assess abdominal fat risk.

  3. Consider your Age and Lifestyle: Focus on maintaining muscle through strength training and a protein-rich diet, especially after 40.

  4. Consult a Healthcare Professional for a personalized assessment, including possible body composition analysis.

Your provided data serves as an excellent general guide, and emphasizing these adjustments helps ensure it is applied safely and effectively.