Weighted Blanket Calculator
Enter your body weight to find the ideal weighted blanket weight. The standard recommendation is roughly 10 percent of your body weight, adjusted slightly for your pressure preference, age group, and whether you are sharing the blanket. You will get a target weight range, the closest standard retail sizes, and a size (Twin through King) to suit your bed. Results update as you type.
How to choose the right weighted blanket weight
The widely cited rule of thumb is that a weighted blanket should weigh about 10 percent of your body weight. A 150-pound adult would target a 15-pound blanket; a 100-pound child would start around 10 pounds. This guideline comes from occupational therapy practice, where weighted items are used for deep-pressure stimulation. The rationale is that enough weight provides proprioceptive input (the sense of where your body is in space) without restricting breathing or movement. Research on weighted blankets for sleep and anxiety, while still growing, generally supports this 10% starting point as a practical middle ground between too light to feel and too heavy to be comfortable.
Pressure preference: 8%, 10%, or 12%?
The 10% figure is an average recommendation, not a fixed rule. Some people, especially those new to weighted blankets, find 8% more comfortable: the blanket feels present without being heavy. Others, particularly those seeking strong proprioceptive input for sensory processing needs or anxiety, prefer 12%, which gives a firmer, more grounding sensation. If you are unsure, start at 10% and go lighter rather than heavier. It is easier to adjust upward than to return a blanket that is too heavy. Standard retail blankets come in fixed weight increments (commonly 5, 7, 10, 12, 15, 17, 20, and 25 pounds), so this calculator also shows which commercial sizes fall closest to your calculated target.
Children and teen sizing
For children, most occupational therapists add one pound to the 10% formula as a small buffer. More critically, the child must always be able to remove the blanket independently, and the blanket should cover only from the shoulders down, never the head. Weighted blankets are generally not recommended for children under four years old or who weigh under 50 pounds. For children with sensory processing disorder, autism spectrum conditions, or anxiety, consult an occupational therapist before choosing a weight, as therapeutic protocols may differ from general guidance. Teens typically follow the same 10% rule as adults.
Couples and shared blankets
A couple sharing one blanket cannot each get their optimal individual weight from the same product, because the blanket drapes over both people simultaneously. The practical compromise is to use about 7.5% of combined body weight, which sits between the two individual targets. This works reasonably well when the two body weights are within about 25% of each other. If the weight difference is larger, each person is likely to get a more comfortable result from their own individual blanket. This calculator flags that situation and gives the shared target weight either way.
Fill materials: glass beads vs. poly pellets
The fill material affects the blanket experience without changing the weight calculation. Glass microbeads are small, dense, and smooth: they make thin, quiet blankets that drape closely to the body and feel less bulky. Plastic poly pellets are larger, less expensive, and easier to source for DIY projects, but they produce a bulkier, sometimes louder blanket. Some premium blankets use natural fills like organic cotton, steel shot beads, or rice, each with its own texture and washability trade-offs. All fill types can achieve the same target weight; the choice comes down to budget, desired thickness, and washing convenience.
Body weight to blanket weight guide (10% rule)
| Body weight | Target blanket weight (10%) | Comfortable range (8-12%) | Nearest retail size |
|---|---|---|---|
| 50 lb (23 kg) | 5 lb (2.3 kg) | 4-6 lb | 5 lb |
| 70 lb (32 kg) | 7 lb (3.2 kg) | 5.6-8.4 lb | 7 lb |
| 100 lb (45 kg) | 10 lb (4.5 kg) | 8-12 lb | 10 lb |
| 120 lb (54 kg) | 12 lb (5.4 kg) | 9.6-14.4 lb | 12 lb |
| 150 lb (68 kg) | 15 lb (6.8 kg) | 12-18 lb | 15 lb |
| 170 lb (77 kg) | 17 lb (7.7 kg) | 13.6-20.4 lb | 17 or 20 lb |
| 200 lb (91 kg) | 20 lb (9.1 kg) | 16-24 lb | 20 lb |
| 250 lb (113 kg) | 25 lb (11.3 kg) | 20-30 lb | 25 lb |
Standard retail weighted blankets are sold in fixed weight increments. Choose the closest to your 10% target.
Frequently asked questions
What is the 10% rule for weighted blankets?
The 10% rule says a weighted blanket should weigh approximately 10% of the user's body weight. So a 150-pound person would look for a 15-pound blanket. The range of 8-12% accounts for personal preference: lighter pressure suits people new to weighted blankets or those who run warm, while firmer pressure is preferred by people seeking stronger sensory input.
Can a weighted blanket be too heavy?
Yes. A blanket heavier than 12-15% of body weight can restrict breathing, cause discomfort, and make it hard to turn over during the night. People with respiratory conditions such as sleep apnea or asthma, low blood pressure, circulatory problems, or claustrophobia should consult a doctor before using any weighted blanket. Never use a weighted blanket on an infant or toddler under three years old.
How do I choose a size (Twin, Queen, King)?
Weighted blankets are typically sized to match or slightly exceed the mattress width, rather than hanging over the sides like a regular comforter. A twin-size weighted blanket (about 48 x 72 inches) works for a twin bed or as a single-user throw on a larger bed. A queen-size (60 x 80 inches) suits a queen mattress for one person. A king-size (80 x 87 inches) covers a king mattress or works as a couple's blanket on a queen bed.
What weight should a couple choose for a shared blanket?
For a shared blanket, use 7.5% of your combined body weight. If you weigh 160 lb and your partner weighs 140 lb, the combined weight is 300 lb and the target blanket weight is about 22-23 lb (0.075 x 300). If your body weights differ by more than 25%, consider individual blankets sized to each person.
Are glass bead or poly pellet blankets better?
Neither is universally better. Glass microbeads make thinner, quieter, more closely draping blankets. They also tend to be more expensive. Plastic poly pellets are coarser and add more bulk, but they are cheaper and widely available for DIY projects. Both achieve the same target weight. Machine-washable cotton shells with glass bead fill tend to be the most popular combination for adults.
How long does it take to get used to a weighted blanket?
Most sleep experts and occupational therapists suggest allowing 7-14 nights before deciding if a weight is right. The sensation is unfamiliar at first, and the body needs time to adapt to the pressure. If after two weeks the blanket feels uncomfortable or you are sleeping worse, try a lighter option.
Can children use weighted blankets?
Children aged 4 and older who weigh at least 50 pounds can typically use weighted blankets safely, with adult supervision. The child must be able to independently remove the blanket. For therapeutic use to address sensory processing, autism, or anxiety, always consult a pediatric occupational therapist first. Never use a weighted blanket for infants or toddlers under 3.