There isn’t a 100% accurate formula to find an ideal body weight. People are found to be healthy at various sizes, shapes, and weights. What would work for one person won’t necessarily work for another. However, it is always better to adopt healthy habits and take proper care of the body rather than paying attention to the numbers on a scale.
Each person has a different healthy weight pertaining to the factors like age, muscle-fat ratio, height, weight, bone density, gender, body frame size, and body fat distribution. Other than observing yourself through a mirror, there are various measuring techniques by which you can find whether your weight is ideal for your height and age. Here are a few charts and techniques that can help you find your ideal body weight. However, keep in mind none of these will give you a 100% perfect result.
Body Mass Index – Body Mass Index or BMI is an approximate measurement of the body mass. It is calculated using the square of an individual’s weight divided by the square of his/her height. This is used to predict the amount of body fat present in a person’s body based on weight and height. BMI measurements are categorized from low to high in the following order:
- Below 19: Underweight
- 19 to 24: Normal
- 25 to 29: Overweight
- 30 to 39: Obese
- 40 and above: Extreme obesity
Having a BMI on a higher level can lead to various health issues like heart disease, high blood pressure, high cholesterol, gallstones, type 2 diabetes, breathing problems, and certain kinds of cancer. You must keep in mind that though BMI measurements are standardized and offer ranges based on healthy body weights, it is only a single measure and does not take into account other influencing factors. You can use an online BMI calculator to know your BMI measurement in a few easy steps.
Waist-to-Hip Ratio – Your body composition and where you store fats can have a greater impact on overall health than your body weight. Individuals with extra body fat around their waist are more prone to diseases than those who tend to store fat around the hip area. Thus, you need to find the ideal body weight using the waist-to-hip ratio (WHR). Ideally, the waist must have a smaller circumference than hips. This means, the greater the WHR, the higher is the risk of health problems. According to the World Health Organization (WHO), a WHR above 0.90 for males and 0.85 for females is considered as abdominal obesity.
Waist-to-Height Ratio – If you want to measure the extra fat around the middle portion, then the waist-to-height ratio can be a good option. If your waist measurement is more than half of your height, then you can be more prone to health risks related to obesity like cardiovascular problems and early death.
Body Fat Percentage – As we all know, the main reason behind body weight is unhealthy body fat levels, it is suggested to calculate your body fat percentage. There are various ways to measure body fat percentage. You must consult with your doctor to find the best method. You must understand that fat under the skin is not harmful, in fact, the fat stored around your organs is more harmful.
Waist and Body shape – It is commonly said that fat around the belly is the most dangerous. According to a theory, it is stated that the presence of excess fat around the belly can affect your other organs as well.