Reverse BMI Calculator — Find Your Target Weight from BMI (2026)

What Is a Reverse BMI Calculator?

A standard BMI calculator takes your weight and height and returns your Body Mass Index. A reverse BMI calculator does the opposite: you enter your height and a desired BMI, and it tells you the exact weight you need to reach that BMI. It is especially useful for setting a concrete, number-based weight goal.

The Formula

BMI = Weight (kg) / Height (m)², so Target Weight (kg) = Target BMI × Height (m)². For example, at 5′10″ (1.78 m) with a target BMI of 22, your target weight is 22 × 1.78² = 69.7 kg (153.7 lbs).

Why BMI Has Limitations

BMI is a useful screening tool, but it has well-known blind spots. It does not distinguish between muscle and fat, it ignores fat distribution, and it was originally developed using data from European populations. Athletes, older adults, and people with different body compositions may find BMI misleading. Always consider BMI alongside other metrics like waist circumference, waist-to-hip ratio, and body fat percentage for a complete picture of your health.

How to Set Realistic Weight Goals

Aim for the normal range first. A BMI between 18.5 and 24.9 is associated with the lowest overall health risks. If you are far from this range, set intermediate milestones.
Lose 1–2 lbs per week. A moderate calorie deficit of 500–1,000 calories per day supports safe, sustainable weight loss. Track your intake with Caloria to stay on target.
Combine diet with exercise. Resistance training preserves muscle mass during weight loss, ensuring more of the weight you lose comes from fat rather than lean tissue.
Reassess as you progress. As your weight changes, your calorie needs change too. Recalculate your TDEE periodically to keep your deficit accurate.

Frequently Asked Questions

What is a reverse BMI calculator?

A reverse BMI calculator works backward from the standard BMI formula. Instead of calculating BMI from your weight and height, it calculates the target weight you need to reach a specific BMI. Enter your height and desired BMI, and the calculator returns the corresponding weight.

What is a healthy BMI?

According to the World Health Organization, a healthy BMI falls between 18.5 and 24.9. A BMI below 18.5 is considered underweight, 25.0 to 29.9 is overweight, and 30.0 or above is classified as obese. However, BMI does not account for muscle mass, bone density, or fat distribution.

How do I calculate my target weight from BMI?

The formula is: Target Weight (kg) = Desired BMI × Height (m)². For example, if you are 1.75 m tall and want a BMI of 22, your target weight would be 22 × 1.75² = 67.4 kg (148.5 lbs). This calculator does the math for you instantly.

Is BMI accurate for athletes and muscular people?

BMI has significant limitations for muscular individuals. Because muscle is denser than fat, athletes and strength-trained people often register as "overweight" or "obese" by BMI despite having low body fat. If you carry significant muscle, consider using body fat percentage or waist-to-hip ratio for a more accurate health assessment.

What's the ideal BMI for weight loss goals?

Most health professionals recommend targeting a BMI in the 20–23 range for optimal health, though the full "normal" range is 18.5–24.9. Rather than fixating on a single number, focus on a sustainable weight where you feel energetic and healthy. A BMI of 22 is often cited as a good mid-range target.

Is this reverse BMI calculator free?

Yes, this tool is 100% free with no sign-up or account required. Use it as many times as you like to explore different BMI targets and see the corresponding weight at your height.