Healthy Weight Calculator

Ideal weight

Girth of wrist

An image illustrating the step-by-step process of using a Weight Gain Calculator. The image shows a user entering their current weight, desired weight, and activity level into the calculator's input fields. The next step displays the user clicking on the 'Calculate' button and the calculator generating a recommended daily calorie intake to help achieve the desired weight gain. This image visually guides the user on how to use the Weight Gain Calculator tool, which assists individuals in determining the appropriate calorie intake needed to reach their desired weight gain goals. It is a valuable tool for those seeking to gain weight in a healthy and controlled manner, providing personalized recommendations based on individual parameters such as current weight and activity level.

Maintaining a weight that is right for your body has huge benefits for both optimal health and fitness performance. This article explains useful strategies to safely reach and sustain your healthiest weight through lifestyle changes.

Understanding BMI to Set Goals

Body mass index (BMI) uses your height and weight to estimate body fat. It gives you a starting point to determine if you fall in a healthy weight range or not.

Here is a BMI chart as a quick reference:



Below 18.5



Healthy Weight



Over 30


While not perfect, aiming for a BMI in the healthy category for your age and sex is a reasonable goal for most.

Setting Safe Weight Change Goals

Losing or gaining over 1-2 pounds per week risks health complications or regaining lost weight later. Steady slow progress is better long-term.

Use your BMI category to set realistic weight change goals. For example:

  • Overweight: lose 1 pound per week until reaching a healthy BMI range
  • Underweight: gain 0.5 pounds per week with physician guidance
  • Healthy: maintain current weight through diet and exercise

Patience and consistency are key - don't attempt severe short-term diets that cause rebound weight gain later.

Strategies for Safe Weight Loss

If BMI data shows you are overweight, focus on gradual sustainable changes through:

  • Monitoring portion sizes of meals and snacks
  • Increasing intake of fruits, vegetables, and lean protein
  • Staying adequately hydrated each day
  • Limiting added sugars, saturated fats, and processed foods
  • Starting regular cardio, strength training, and flexibility exercise
  • Getting enough quality sleep every night

Creating an ongoing calorie deficit of 500-1000 calories daily from your calculated maintenance amount through diet and exercise safely brings about weight loss for most people.

Weight Gain Diet

If you are underweight according to your BMI, consuming more calories paired with strength training helps increase your weight safely and sustainably. Focus on incorporating more of these calorie-dense foods into your meal plan:

  • Protein - Meat, poultry, fish, eggs, dairy products
  • Carbohydrates - Bread, rice, pasta, potatoes
  • Healthy Fats - Nuts, seeds, avocado, olive oil
  • Dried Fruits - Raisins, cranberries, apricots
  • Smoothies - Add nut butter, protein powder, fruits, milk
  • Juices - Focus on higher-calorie options like orange juice

In addition to eating more frequently, ensure you get plenty of calories at breakfast daily to help achieve a growth-supportive calorie surplus each day. Having patience with the process leads to long-term weight gain success.


Tips for Healthy Weight Gain

If your BMI is underweight, work towards adding pounds healthily by:

  • Eating smaller meals and snacks frequently
  • Focusing on nutritious calorie-dense foods
  • Trying smoothies and protein shakes
  • Lifting weights and doing resistance training
  • Meeting with a doctor to address deficiencies or issues
  • Getting tested for underlying medical conditions

A calorie surplus of 300-500 calories paired with strength training helps those who struggle with weight gain to add pounds safely.

Frequently Asked Questions (FAQs)

Q1: What is considered a healthy weight?

A healthy weight is typically determined based on Body Mass Index (BMI) calculations. A BMI between 18.5 and 24.9 is generally considered healthy.

Q2: How can I achieve a healthy weight?

Achieving a healthy weight involves a combination of regular physical activity, a balanced diet, portion control, and maintaining a calorie balance (calorie intake versus calorie expenditure).

Q3: Why is maintaining a healthy weight important?

Maintaining a healthy weight lowers the risk of various health conditions like heart disease, diabetes, and certain cancers. It also promotes overall well-being, improves energy levels, and enhances physical performance.


Determining your BMI empowers you to set specific healthy weight goals customized to your body. Focus on sustainable, moderate calorie changes through nutrition and exercise rather than extreme short-term dieting. Losing or gaining 1-2 pounds weekly while building healthy habits ensures the weight stays off long-term. 

Please note, that the calculator is for entertainment only. Consult a medical specialist for accurate assessments.

Read More: Healthy Weight & Weight Management: BMI, Measurement

                      How To Use Free BMI Calculator?