Ideal Body Weight


How much weight should I be? is a question that many people want to know. No one weight is perfect. Everyone is unique and different. Also, some of these things are natural, like height and age. However, mental factors are equally important. 

What’s an Ideal Weight For You?

Your healthy weight range will depend on how your body is shaped, how your body fat is distributed, how tall you are, and other things. Also, it depends on body type. Whatever anyone’s figure is, being too slender or too fat can have a negative impact on longevity and health. Even though experts have different ideas, they all agree that adults should try to keep their body fat in a certain range.

Moreover, research shows that women between the ages of 21 and 39 who are a healthy weight should have a body fat percentage between 21 and 32%. Men should have between 8 and 20 percent of the vote. Sample between 45 and 64, the body fat percentage cutoffs for ages were set at 25.8 for men (37.1 for women) and 35.8 for women. 

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How To Calculate Your Ideal Weight?

There are a few flaws and problems, but the body mass index (BMI) is still the most technique to measure body weight. Moreover, to know your health classification, your height and weight are considered. There are a few issues and shouldn’t be your only way to figure out your health and body fat levels.

The BMI doesn’t tell the difference between muscle mass and body fat, nor does it consider where the fat is on the body. Also, a person with a lot of body fat around their middle could be at high risk for a number of long-term diseases, but their weight and height mean that they have a healthy BMI.

Even though it has some flaws, BMI is still the best way to figure out the average weight of a population. BMI is a good way to predict death and chronic diseases link to being overweight or underweight.

BMI can be helpful, but it shouldn’t be the only tool you use. Moreover, BMI should be used along with blood tests, waist circumference measurements, and body mass index. fat percentage, waist-to-hip ratio, and other measurements to figure out how healthy someone is.

Body Mass Index (BMI)

It has been shown that BMI is a good way to predict the risk of getting sick. It can be used with other diagnostic tools to help you figure out how much you weigh and how likely you are to get sick. Also, you may still want to use your BMI to figure out a healthy weight range.

You can also use the NIH website, TrustedSource, to figure out your BMI. Just enter your height and weight. Then, your BMI class will be based on this number (18TrustedSource).

 BMI Based on Age

BMI doesn’t change with age but for kids. since they are getting bigger. A Trusted Source from the Centers for Disease Control and Prevention uses age and natal sex to figure out BMI for people ages 2 to 19.

The CDC has a calculator for kids and teens that use to figure out a child’s BMI.

On CDC BMI charts for kids, percentiles use to compare measurements with those of boys and girls of the same age and gender.

 What is the Problem with BMI?

The BMI is a very easy way to measure. Even though it takes height into account, it doesn’t take into account things like

  • The size of the hips or waist is?
  • Fat distribution
  • How much muscle a person has

Your health might get worse because of these things. For example, people who are good at sports tend to be fit and have low body fat. Also, a high BMI doesn’t always mean that someone is overweight. BMI does not differentiate between different ethnicities. 

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Weight and Height Guide Chart

There is a chart using BMI tables from the National Institutes of Health to figure out weight for their height:

Height Normal weight

BMI 19–24


BMI 25–29


BMI 30–39

Severe obesity

BMI 40+

4 ft 10 in (58 in) 91–115 lb 119–138 lb 143–186 lb 191–258 lb
4 ft 11 in (59 in) 94–119 lb 124–143 lb 148–193 lb 198–267 lb
5ft (60 in”) 97–123 lb 128–148 lb 153–199 lb 204–276 lb
5 ft 1 in (61 in) 100–127 lb 132–153 lb 158–206 lb 211–285 lb
5 ft 2 in (62 in) 104–131 lb 136–158 lb 164–213 lb 218–295 lb
5 ft 3 in (63 in) 107–135 lb 141–163 lb 169–220 lb 225–304 lb
5 ft 4 in (64 in) 110–140 lb 145–169 lb 174–227 lb 232–314 lb
5 ft 5 in (65 in) 114–144 lb 150–174 lb 180–234 lb 240–324 lb
5 ft 6 in (66 in) 118–148 lb 155–179 lb 186–241 lb 247–334 lb
5 ft 7 in (67 in) 121–153 lb 159–185 lb 191–249 lb 255–344 lb
5 ft 8 in (68 in) 125–158 lb 164–190 lb 197–256 lb 262–354 lb
5 ft 9 in (69 in) 128–162 lb 169–196 lb 203–263 lb 270–365 lb
5 ft 10 in (70 in) 132–167 lb 174–202 lb 209–271 lb 278–376 lb
5 ft 11 in (71 in) 136–172 lb 179–208 lb 179–208 lb 286–386 lb
6 ft (72 in) 140–177 lb 184–213 lb 221–287 lb 294–397 lb


Waist-to-Hip Ratio (WHR)

  • What does WHR mean?

A report from the World Health Organization (WHO) in 2008  says that the best WHR depends on the person’s ethnicity and sex at birth. A high WHR can make it more likely that you will get cardiovascular disease (CVD) and other conditions that are linked to weight gain, like type 2 diabetes.

  • Measuring WHR

To figure out your WHR, measure your waist at its narrowest point, which is usually right above your belly button. This number can be divided by how wide their hip is at its widest point.

If a person’s waist is 28 inches and their hips are 36 inches, they can divide those two numbers to get their WHR, which is 0.77.

Waist-to-Height Ratio (WtHR)

  • Measuring WtHR

To figure out WtHR, divide the person’s height by their waist size. If the answer is 0.5 or less, the person is likely to be of a healthy weight.

People who have a large amount of belly fat are more susceptible to heart problems than those of average size. Because having too much fat around the middle of the body can hurt the liver, kidneys, and heart.

  • How to Measure Body Fat

The best way to know what proportion of body fat you have is to check your skinfold. To do this, you’ll have to pinch and pull on the skin with special tools. A doctor or nurse will measure the tissue in the thigh, abdomen, and chest for men. For women, they will measure the tissue in the upper arm. You can also do any of the following:

  • Dual-energy X-ray absorption spectroscopy.
  • Analysis of bioelectrical impedance

Tips On How To Manage Your Body Weight

There are many ways to lose or gain weight that is healthy and unhealthy. It can be hard to lose weight. What works for someone may not work for someone else.

 1. Respect your body and Be Realistic

When trying to lose weight, being honest with yourself is important. Don’t judge yourself by what other people do. Instead, it would help if you cared more about your overall health than your size.

 2. Eat Nutrient-dense, Whole Foods. 

You can benefit from a diet filled with whole, natural foods, including vegetables, fruits, nuts, seeds, beans, eggs, and fish. Also, these foodstuffs contain the nutrients you need to stay healthy.

 3. Increase your Activity Levels

Exercise can help you lose weight, improve your heart’s health, and build muscle. If you don’t move much, you can start by taking a few thousand steps every day. Then, every few weeks, add a few more steps.

 4. Choose Protein- and Fiber-Rich Foods

Fiber and protein at every meal can help you feel fuller. As a snack, eat an apple with natural peanut butter. For dinner, serve a fish fillet with baked potatoes and broccoli.

Healthy Ways to Gain Weight

If you are too thin, there are many safe and proven ways to gain weight. Also, people with eating disorders like anorexia or bulimia might be unable to use these tips. Here are a Few Tips for Healthy Weight Gain:

 1. Get Help with Eating Disorders

If you have an eating disorder, it’s important to get help from a team made up of a registered dietitian, a specialist doctor, and a therapist.

 2. Choose high-calorie, high-protein foods

If you are trying to lose weight, you can increase your calorie intake by eating more high-calorie foods like full-fat yogurt, natural nut butter, nuts, seeds, and dried fruits.

 3. Consider a weight gainer or protein supplement

Weight gainer supplements can help people lose weight because these products, which contain a large number of calories, carbs, and protein, provide a large number of nutrients. Protein powder can be used to create protein shakes with high calories.

 4. Add snacks

Snacking all day on foods that are high in calories or protein can cause you to gain weight. Also, you could have trail mix, nut butter mixed with a banana and cheese, or full-fat Greek yogurt.

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Healthy body weight is important for health, disease prevention, quality of life, and being able to move around. Moreover, everyone has a different weight and different amounts of body fat. This depends on a lot of different things, like height, gender, muscle mass, age, and race. No matter if you want to lose weight, gain weight, or stay the same weight. It would help if you did it in a way that is sustainable and good for your health as a whole.