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For a 6-foot adult, a healthy-weight estimate by BMI (18.5–24.9) lands around 137–184 lb (62–83 kg), though body makeup and waist size also matter.

Normal day-to-day weight fluctuation is usually 1–5 pounds, driven mostly by water, carbs, sodium, and timing of weigh-ins.

To weigh for 15% body fat, set goal weight to lean mass ÷ 0.85; lean mass ≈ current weight × (1 − your body-fat%).

Target weight with high muscle mass depends on body-fat range; use body-fat %, FFMI, and waist metrics to set a healthy weight.

For adults, healthy weight for age and height is best judged by BMI; use the chart below to see the weight span for your height.

For muscle gain, protein intake typically falls between 1.6–2.2 g per kilogram of body weight per day.

Most adults do well with 20–30 almonds per day, which is about one ounce and fits common nutrition guidance for nuts.

Most teens thrive on a plate plan: half fruits and veg, a quarter protein, a quarter grains, plus 2–3 dairy or fortified alternatives and snacks.

For most adults without diabetes, post-meal glucose typically rises 10–40 mg/dL and stays under ~140 mg/dL at 1–2 hours.

For most adults, up to 400 mg caffeine—about 3 to 4 cups of brewed coffee per day—is generally considered safe; pregnancy should stay under 200 mg.