Enter a goal weight (in lb, kg, st, or g) into the calculator. The goal-range portion of this page estimates a simple ±10 lb (≈ ±4.5 kg) range around that goal.
Note: This calculator provides non-medical estimates only (a ±10 lb goal-weight range rule of thumb, adult BMI screening categories, and an adult maintenance-calorie estimate). It is not intended for people under 18, pregnancy/breastfeeding, eating-disorder history, or medical conditions/medications that affect weight or metabolism—seek guidance from a clinician or registered dietitian. If results suggest underweight or very low calorie needs, get medical guidance; for BMI guidance, check CDC/NIH resources.
Goal Weight Range (±10 lb rule of thumb) Formula
Lower = GW - 10 lb Upper = GW + 10 lb
Variables (rule of thumb):
- GW is a chosen goal weight (lb)
- Lower is the lower end of the estimated range (lb)
- Upper is the upper end of the estimated range (lb)
To estimate a simple goal range, add and subtract 10 lb from the goal weight (10 lb ≈ 4.54 kg ≈ 0.71 st ≈ 4,536 g).
How to Estimate a Goal-Weight Range (Non-medical Rule of Thumb)
The following steps outline how to calculate the rule-of-thumb range shown above.
- First, choose a goal weight.
- Next, use the rule from above: Lower = GW − 10 lb and Upper = GW + 10 lb (or use the equivalent of 10 lb in your preferred unit).
- Finally, calculate the lower and upper ends of the range.
- After calculating, you can check your answer with the calculator above.
Example Problem :
Use the following variables as an example problem to test your knowledge.
Goal weight (lb) = 150 → estimated range: 140 to 160 lb
FAQs
What is meant by a “Weight Set Point”?
“Weight set point” is a hypothesis that body weight can be influenced by biological mechanisms that tend to resist large, rapid changes. Some researchers describe a similar idea as a “settling point.” In either case, it is generally discussed as a tendency or range rather than a precise number you can calculate from a goal weight.
How can I find a reasonable goal weight?
Goal weight depends on various factors including height, age, sex, and body composition. Tools like the Body Mass Index (BMI) can provide a general guideline, but consulting with a healthcare provider is recommended for a more personalized assessment.
Can a person’s weight “set point” change over time?
It may shift over time due to factors such as long-term diet patterns, physical activity, aging, medications, and hormonal changes. However, changes are usually gradual, and the concept is not universally agreed upon as a single fixed “set point.”
Is it possible to maintain weight changes outside of an assumed set point?
Long-term maintenance can be challenging for many people due to physiological and behavioral factors that can increase hunger or reduce energy expenditure after weight loss. With consistent lifestyle changes and, when appropriate, professional guidance, many people can maintain meaningful weight changes.
