Is There a "Normal" Weight? Understanding Healthy Weight and Individual Differences

In a culture obsessed with dieting, scales, and BMI charts, the concept of a “normal weight” is often portrayed as a fixed number—or at least a narrow range. But when we look at the science of human physiology, growth, and metabolism, one thing becomes clear: there is no single “normal” weight that applies to everyone.

In fact, defining health by weight alone ignores the complex reality of individual diversity, genetic influence, and lived experience. This post explores what “healthy weight” really means, why weight isn’t always a reliable measure of health, and how to support well-being from a more inclusive, evidence-based perspective.

What Is Considered a "Normal" Weight?

Traditionally, weight has been assessed using the Body Mass Index (BMI)—a simple calculation of weight in kilograms divided by height in meters squared (kg/m²). The BMI categories are:

• Underweight: <18.5

• Normal weight: 18.5–24.9

• Overweight: 25–29.9

• Obesity: ≥30

However, BMI was never designed to measure individual health. It was developed in the 19th century by a statistician—not a physician—and does not account for:

• Muscle mass

• Bone density

• Fat distribution

• Genetics

• Race and ethnicity

• Gender or hormonal variation

• Disability or chronic illness

“A person’s health cannot be determined by a number on a scale or a chart. Weight is not the full story.”
— American Academy of Pediatrics, 2023

The Myth of a Universal “Ideal” Weight

Many people assume there is a single, optimal weight they should strive for, often based on societal beauty standards or outdated growth charts. But healthy weight varies dramatically from person to person due to:

1. Genetics

Genetic factors account for 40–70% of weight variation between individuals (Loos & Yeo, 2022). Some bodies are biologically designed to be leaner, others naturally larger—and neither is inherently unhealthy.

2. Set Point Theory

The set point weight is the range at which your body naturally settles when you are eating adequately, moving intuitively, and not engaging in restriction or intentional weight loss. Set point is:

• Different for everyone

• Not necessarily within the “normal” BMI range

• Protected by powerful metabolic and hormonal regulators

Intentional weight loss often results in the body fighting back through increased hunger, decreased metabolism, and weight regain—signs that the body is trying to maintain homeostasis.

3. Life Stage and Hormones

Weight naturally changes during:

• Puberty

• Pregnancy and postpartum

• Menopause

• Recovery from illness

• Aging

Weight gain or redistribution during these times is expected and normal, not a sign of dysfunction.

When Is Weight a Medical Concern?

Rather than focusing solely on the number, health professionals assess trends, symptoms, and context. Some red flags include:

• Unexplained, rapid weight loss

• Involuntary weight gain with other health changes (e.g., fatigue, swelling)

• Physical complications (e.g., joint pain, hypertension, elevated blood sugars)

• Malnutrition symptoms, regardless of weight (e.g., dizziness, cold intolerance, amenorrhea)

Importantly, individuals in larger bodies can be malnourished, and individuals in smaller bodies can experience weight-related conditions. This is why weight alone is not diagnostic.

A Weight-Inclusive Definition of Health

Health at Every Size® (HAES) and weight-inclusive care offer alternative approaches to well-being that:

• Reject weight loss as a goal of treatment

• Focus on behaviors (e.g., eating patterns, movement, sleep)

• Encourage respect for body diversity

• Support physical and mental health outcomes, regardless of size

Studies have shown that HAES-informed care can improve blood pressure, cholesterol, and eating behaviors—without focusing on weight loss (Bacon & Aphramor, 2011).

What About Children and Teens?

In pediatrics, weight is assessed using growth charts that compare a child’s measurements to age-based norms. However, weight should always be interpreted in the context of:

• Individual growth trajectory (e.g., is the child staying on their curve?)

• Pubertal development

• Genetic body shape and size

• Nutritional intake and activity level

• Mental health and disordered eating risk

A child who drops percentiles may be undernourished—even if still within the “normal” BMI range. Conversely, a child consistently at the 95th percentile may be growing normally for their family.

When Weight Focus Becomes Harmful

The pursuit of a “normal” or “ideal” weight can lead to:

• Chronic dieting and weight cycling

• Disordered eating or eating disorders

• Body dissatisfaction and low self-worth

• Medical avoidance due to weight stigma

• Increased stress and shame, which negatively affect metabolic health

Weight stigma itself is associated with higher inflammation, depression, and cortisol levels, regardless of actual body size (Puhl & Suh, 2015).

Supporting Health Beyond the Scale

Instead of focusing on reaching a “normal weight,” aim to support:

• Adequate and satisfying nutrition

• Joyful movement, not punitive exercise

• Body respect, even in moments of discomfort

• Mental health and stress regulation

• Regular medical care free of shame and bias

Ask your provider about weight-inclusive approaches, or seek out HAES-aligned clinicians, especially if weight talk has caused harm in the past.

Final Thoughts

There is no universal “normal” weight—only the weight at which your body functions best when you’re nourished, moving freely, and not at war with yourself. True health comes from connection, not control.

Instead of chasing a number, focus on how you feel, how you live, and how you care for your body from the inside out.

References

• Loos, R. J. F., & Yeo, G. S. H. (2022). The genetics of obesity: From discovery to biology. Nature Reviews Genetics, 23(2), 120–133.

• Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10(1), 9.

• Puhl, R. M., & Suh, Y. (2015). Health consequences of weight stigma: Implications for obesity prevention and treatment. Current Obesity Reports, 4(2), 182–190.

• American Academy of Pediatrics. (2023). Clinical Report: Addressing weight stigma in pediatric care.

• Tylka, T. L., & Kroon Van Diest, A. M. (2013). The Intuitive Eating Scale–2: Assessing the core components of intuitive eating. Journal of Counseling Psychology, 60(1), 137–153.