A good starting point is about 10% of your body weight , and most people find the sweet spot somewhere between 5% and 12% of body weight.

Quick rule

  • If you want the simplest answer: choose a blanket that is roughly 1/10 of your body weight.
  • If you’re new to weighted blankets, start a little lighter rather than heavier.
  • The blanket should feel calming, not restrictive.

Easy examples

  • 100 lb person: about 10 lb.
  • 150 lb person: about 15 lb.
  • 200 lb person: about 20 lb.

When to go lighter

  • If you sleep hot.
  • If you dislike pressure on your chest or legs.
  • If you feel claustrophobic under heavy blankets.

Safety note

Weighted blankets may not be a good fit for people with breathing issues, sleep apnea, or other conditions that make chest pressure uncomfortable, so it’s worth checking with a clinician if that applies to you.

Simple takeaway

For most adults, 10% of body weight is the best first guess.

Would you like a quick chart based on your body weight?