📋 Health Information · Editorial Team
Healthy Weight Over 60
The weight advice you followed at 40 doesn't quite apply at 65. UK guidance now says a slightly higher weight can be protective in later life, and that muscle matters more than the number on the scale. Here is what the evidence actually says, in stone and kg.
Medical disclaimer: This article is general information, not medical advice. Weight decisions in later life are personal and depend on your health conditions, medications, and mobility. Speak to your GP before starting or stopping any weight-loss effort, especially if you have lost weight without trying, which always warrants a medical check.
Why the Standard Advice Shifts After 60
For most of adult life, the healthy BMI range of 18.5 to 24.9 is the target. But the UK's official guidance recognises that older bodies play by different rules. NICE advises interpreting BMI with caution in people over 65, taking into account other health conditions, how well someone functions day to day, and the possible protective effect of carrying a little extra weight.
The British Dietetic Association has gone further, noting that the usual healthy-weight advice has effectively been rewritten for the over-65s: if you are slightly overweight, losing weight might not actually improve your health. Supporting evidence cited alongside the guidance points to an optimum BMI for older people of roughly 25 to 30, compared with 18.5 to 25 for younger adults.
Why extra weight can help: fat acts as an energy reserve. Periods of ill health become more common with age, and appetite often drops during illness. Older adults with a little reserve tend to weather those episodes better. Weight loss, meanwhile, typically removes both fat and muscle, and lost muscle raises the risk of falls and frailty.
The Real Enemy: Muscle Loss (Sarcopenia)
From around age 60, muscle mass declines naturally in a process called sarcopenia. This is the change that matters most, and the bathroom scale hides it: you can weigh exactly the same at 68 as at 58 while carrying significantly less muscle and more fat.
Less muscle means less strength, poorer balance, a slower metabolism, and a higher risk of falls. It is also why crash dieting after 60 is particularly unwise: rapid weight loss strips muscle that is very hard to rebuild at this age, leaving you lighter but weaker and more vulnerable.
Fighting back against muscle loss
- Strength exercises twice a week: the NHS recommends muscle-strengthening activity on at least two days a week for older adults, alongside 150 minutes of moderate activity. Resistance bands, bodyweight exercises, and light weights all count.
- Enough protein: older adults need more protein than younger people to maintain muscle, roughly 1.0 to 1.2 g per kg of body weight daily, spread across meals rather than loaded into one.
- Stay active daily: walking, gardening, and housework all slow the decline. Prolonged sitting is the enemy.
- Balance work: tai chi, heel-to-toe walking, or standing on one leg reduces fall risk, which is where frailty does its damage.
What the Numbers Look Like in Stone
The table below shows the weight range corresponding to a BMI of 23 to 28 at common heights, roughly the zone UK guidance suggests is reasonable for many over-65s. It is an illustration, not a prescription; your GP considers the whole picture.
| Height | BMI 23 ≈ | BMI 28 ≈ |
|---|---|---|
| 5 ft 0 in | 8 st 6 lb | 10 st 3 lb |
| 5 ft 4 in | 9 st 8 lb | 11 st 9 lb |
| 5 ft 8 in | 10 st 11 lb | 13 st 2 lb |
| 6 ft 0 in | 12 st 2 lb | 14 st 10 lb |
Notice how wide the comfortable zone is. A 5 ft 8 in person anywhere from under 11 stone to just over 13 stone sits within it. If your weight is stable, you are eating well, and you stay active, that stability is itself a good sign. Check your own figure with our BMI calculator, and read our healthy weight guide for the general adult picture.
When Weight Loss After 60 Is Still the Right Call
A slightly higher weight being acceptable does not mean weight never matters. Gradual, professionally guided weight loss can still help if your BMI is well into the obese range, particularly with type 2 diabetes, high blood pressure, sleep apnoea, or painful joints where every extra stone loads the knees and hips.
The key differences from weight loss at 40: go slowly (around half to one pound a week), protect protein intake, keep doing strength exercises throughout, and do it with your GP in the loop. And one rule with no exceptions: unintentional weight loss always deserves a medical check. If the scales are dropping and you are not trying, see your GP promptly.
Frequently Asked Questions
What is a healthy BMI for someone over 60?
The standard adult range is 18.5 to 24.9, but UK guidance says BMI should be interpreted with caution after 65. The British Dietetic Association notes evidence that the optimum BMI for older people may sit around 25 to 30, and NICE advises clinicians to consider the possible protective effect of extra weight in this age group.
Is it bad to be slightly overweight in your 60s?
Not necessarily. For older adults, a slightly higher weight can provide energy reserves during illness, when appetite often drops. The BDA advises that if you are over 65 and slightly overweight, losing weight might not improve your health. What matters more is staying active, eating well, and keeping your muscle.
Why do older adults lose muscle?
Age-related muscle loss is called sarcopenia, and it accelerates from around age 60. Because muscle weighs more than fat, the scales can stay steady while body composition worsens. Strength exercises twice a week and enough protein are the main defences.
Should I try to lose weight after 60?
It depends on your overall health. If your BMI is well into the obese range and you have conditions like type 2 diabetes or joint problems, gradual weight loss with professional guidance can still help. But crash dieting after 60 risks losing muscle you cannot easily rebuild. Discuss it with your GP rather than deciding from the chart alone.
How much protein do over-60s need?
Older adults generally need more protein than younger adults to maintain muscle, commonly around 1.0 to 1.2 grams per kilogram of body weight per day, spread across meals. For a 70 kg person that is roughly 70 to 84 grams daily. Your GP or a dietitian can advise on your individual needs.