Why your ideal weight is a range, not a number
There is no single "perfect" weight for your height. Two people of the same height can both be perfectly healthy at weights 10 kg apart, depending on muscle mass, bone structure and body composition. That is why dietitians work with a healthy weight range — the weights at which your BMI falls between 18.5 and 22.9, the healthy zone for Asian adults under Malaysia's KKM classification. Anywhere inside that range can be a good target; your best point within it depends on your build and history.
How the healthy range is calculated
The range comes directly from the Asian BMI cut-offs: multiply your height in metres squared by 18.5 for the lower bound and by 22.9 for the upper bound. For someone 165 cm tall: 1.65² × 18.5 = 50.4 kg to 1.65² × 22.9 = 62.3 kg. Because it is based on the Asian classification, this range is stricter than what Western calculators show — reflecting the higher diabetes and heart-disease risk Asians face at lower BMI levels.
What about the Devine formula?
Many calculators use the 1974 Devine formula (50 kg + 2.3 kg per inch over 5 feet for men; 45.5 kg for women). We show it for reference because it is widely quoted — but it was designed for drug dosing, not health targets, and it produces a single number that ignores body composition entirely. For actual health decisions, the Asian BMI range is the better guide, and a dietitian assessment is better still.
Berat Badan Ideal — Cara Kira (Bahasa Malaysia)
Berat badan ideal bukan satu angka tetap, tetapi julat berat yang sihat. Untuk orang Asia, julat BMI sihat ialah 18.5 hingga 22.9 (piawaian KKM). Cara kira: darabkan tinggi anda dalam meter kuasa dua dengan 18.5 (had bawah) dan 22.9 (had atas). Contoh untuk tinggi 165 cm: 1.65² × 18.5 = 50.4 kg hingga 1.65² × 22.9 = 62.3 kg. Gunakan kalkulator di atas untuk mengira julat berat badan ideal anda secara automatik — disediakan oleh pakar dietitian bertauliah di Malaysia.
Set a realistic first target
If you are above your healthy range, you do not need to reach it in one push — and you should not try. Research consistently shows that losing just 5–10% of your current weight meaningfully improves blood pressure, blood sugar and cholesterol, even if you are still above the "ideal" range afterwards. A dietitian will typically set that 5–10% as your first milestone, then reassess. Work out the daily calories to get there with our TDEE & calorie calculator, and check where your current weight stands with the BMI calculator (Asian & KKM cut-offs).
When to consult a dietitian
See a registered dietitian if you are well above or below your healthy range, if previous attempts to change your weight have not lasted, or if you have a condition — diabetes, kidney disease, cancer, thyroid issues — that changes what a safe target looks like. See how 1-to-1 diet coaching works or book a personalized nutrition consultation.
Frequently asked questions
What is the ideal weight for my height?
For Asian adults, a healthy weight is any weight where your BMI is 18.5–22.9. For example, at 160 cm that is roughly 47–59 kg; at 170 cm roughly 53–66 kg. Use the calculator above for your exact range — and remember the best point within the range depends on your muscle mass and build.
Is ideal weight different for men and women?
The healthy BMI range is the same, so the range for a given height is identical. The old Devine formula gives men a higher single number, but modern practice uses the BMI-based range for both, then individualises by body composition — men typically carry more muscle, so they often sit comfortably in the upper part of the range.
Does age change my ideal weight?
The range itself does not shift, but its interpretation does. Adults over 65 often do better in the mid-to-upper part of the healthy range — slightly higher reserves protect against muscle loss and illness. Rapid weight loss to reach an "ideal" number is rarely appropriate at older ages.
How fast should I try to reach my healthy range?
Around 0.25–0.5 kg per week is the sustainable pace. If you are far above your range, target 5–10% of your current weight first — that alone delivers most of the health benefit — rather than aiming for the full range immediately.
Is the Devine formula accurate?
It is a 1974 formula created for calculating drug doses, not health targets. It ignores body composition and Asian risk thresholds. Treat it as a historical reference; the Asian BMI healthy range is the better modern guide.
Turn your numbers into a plan — book a consultation
A calculator gives estimates. In a dietitian consultation you get a personalised target and a plan to reach it — built on your blood tests, medical history and the food you actually eat. Available at our Mutiara Damansara clinic or online across Malaysia.
Book a dietitian consultationDisclaimer: This calculator is for general education and does not provide medical advice, diagnosis or treatment. Healthy weight ranges are population estimates and may not reflect your individual situation. Always consult a qualified healthcare professional — such as a registered dietitian or your doctor — before making significant changes to your diet or weight, especially if you have a medical condition, are pregnant, or are under 18.
