Reverse BMI Calculator: Find Your Goal Weight Based on Height (U.S. Metrics)

If you’ve ever wondered, “What weight should I aim for to reach a healthy BMI?” you’re not alone. Millions of Americans use BMI (Body Mass Index) to gauge their health, but most tools only tell you your BMI based on your current weight. A reverse BMI calculator flips the script: it lets you determine your goal weight based on your target BMI and height. In this guide, tailored for U.S. audiences, you’ll learn how to calculate your ideal weight, understand BMI categories, and create a realistic plan for better health.

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Why a Reverse BMI Calculator Matters

BMI is a widely used screening tool by healthcare providers, including the CDC, to identify potential weight-related health risks. However, traditional BMI calculators leave a critical question unanswered: “What weight should I aim for to achieve a healthy BMI?”

A reverse BMI calculator solves this problem. By inputting your height and target BMI (e.g., 22 for a “normal” range), you can calculate your ideal weight in pounds. This approach is especially useful for:

• Fitness enthusiasts setting weight-loss or muscle-gain goals.
• Dieters planning calorie deficits.
• Healthcare professionals advising patients on weight management.

Let’s break down how it works.

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The Reverse BMI Formula (U.S. Metrics)

The standard BMI formula is:
[ \text{BMI} = \frac{\text{Weight (lbs)}}{\text{(Height in inches)}^2} \times 703 ]

To reverse-engineer this equation and solve for weight, rearrange it as:
[ \text{Weight (lbs)} = \frac{\text{BMI} \times (\text{Height in inches})^2}{703} ]

Example:
For a 5’9” (69-inch) person targeting a BMI of 22:
[ \text{Weight} = \frac{22 \times 69^2}{703} = \frac{22 \times 4,761}{703} \approx 148 \text{ lbs} ]

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Step-by-Step Guide to Calculate Your Goal Weight

1. Measure Your Height: Convert feet to inches (e.g., 5’9” = 69 inches).
2. Choose Your Target BMI:

• Underweight: <18.5
• Normal: 18.5–24.9 (CDC Guidelines)
• Overweight: 25–29.9
• Obese: ≥30

1. Plug Numbers into the Formula: Use the equation above or our free calculator below.

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BMI Categories for U.S. Adults

BMI Range	Classification	Health Risks
<18.5	Underweight	Nutrient deficiencies, weakened immunity
18.5–24.9	Normal	Lowest risk for chronic diseases
25–29.9	Overweight	Increased risk of hypertension, type 2 diabetes
≥30	Obese	High risk of heart disease, stroke

Source: National Institutes of Health (NIH)

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Health Implications of Your Target BMI

Reaching a “normal” BMI (18.5–24.9) can significantly reduce health risks. For example:

• A 5%–10% weight loss lowers blood pressure and improves cholesterol (American Heart Association).
• Maintaining a BMI <25 reduces the risk of obesity-related cancers by up to 30% (National Cancer Institute).

However, BMI has limitations. It doesn’t distinguish between muscle and fat, which means:

• Athletes may show a high BMI despite being lean.
• Older adults with low muscle mass may have a “normal” BMI but high body fat.

Always consult a doctor before starting a weight-loss plan.

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4 Practical Tips to Reach Your Goal Weight

1. Track Progress with Apps: Use apps like MyFitnessPal to monitor calories and activity.
2. Prioritize Protein: Aim for 0.8–1 gram of protein per pound of body weight to preserve muscle.
3. Incorporate Strength Training: Muscle burns more calories at rest, aiding long-term weight management.
4. Address Emotional Eating: The NIH links stress and poor sleep to overeating.

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Free Reverse BMI Calculator Tool

While we can’t embed a live tool here, use this table to estimate your goal weight:

Height (ft/in)	BMI 20	BMI 22 (Ideal)	BMI 25
5’4”	116 lbs	128 lbs	145 lbs
5’8”	131 lbs	145 lbs	164 lbs
6’0”	148 lbs	163 lbs	184 lbs

Note: Values are approximate. For a personalized plan, consult a dietitian.

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Frequently Asked Questions

Q: Is BMI an accurate measure of health?
A: BMI is a screening tool, not a diagnostic one. Pair it with waist circumference and body fat tests for a fuller picture.

Q: Can I use this calculator if I’m pregnant?
A: No. BMI calculations don’t apply during pregnancy.

Q: How often should I check my weight?
A: Weigh yourself weekly at the same time of day for consistent tracking.

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Key Takeaways

• A reverse BMI calculator helps you find your goal weight based on height and target BMI.
• A BMI of 18.5–24.9 is linked to the lowest health risks.
• Combine BMI tracking with muscle-building and stress management for sustainable results.

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Ready to Take Action?
Bookmark this guide, share it with friends, or download our free BMI-to-Weight Chart to stay on track. For more tips, explore our guide on How to Measure BMI Accurately.

Sources:

1. CDC – BMI Guidelines
2. NIH – Health Risks of Obesity
3. American Heart Association – Weight Management