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If you want to know how to calculate your ideal weight to start a new exercise routine or a new eating plan, Yes You Can! explain it to you!
Although rigid parameters cannot be established for the ideal weight for the general population (as many individual factors come into play), several widely accepted methods exist to help determine estimated healthy weight and measurements. In this article, we review the most well-known methods, explain how to apply them, and provide tips on achieving and maintaining your ideal weight. Keep reading to learn more about calculating your ideal weight.
Methods to Calculate Your Ideal Weight
Each person is a unique case. So, if you suffer from any medical condition, you should consult your healthcare professional before making any assumptions about what you should and can demand from your body. The following are methods to estimate healthy weight and measurements, based on general traits such as height, sex, and age.
Body Mass Index (BMI)
Body mass index (BMI) is a measure that divides weight (in kilograms or pounds) by the square of height (in meters or inches). Its purpose is to glimpse an individual’s body fat proportion quickly. While it does not directly measure body fat, it has been shown to correlate with other, more direct measurements.
BMI establishes four categories of weight level: underweight, normal, overweight, and obesity (with three subclasses). Let’s see an example: a 34-year-old woman weighing 50 kilograms with a height of 1.54 meters. To obtain her BMI, we must:
- Obtain the square of her height in meters: 1.54 x 1.54 = 2.37
- Divide her weight by the previous result = 21.1
According to the table below, this person’s BMI would be 21.1, which shows that her weight is in the normal range, suggesting a weight between 43.9 and 59.1 kilograms for her height.
|
Weight |
Normal |
Overweight |
Obesity |
||||||
|
I |
II |
III |
|||||||
|
IMC |
18.5 |
24.9 |
25 |
29.9 |
30 |
34.9 |
35 |
39.39 |
≧ |
|
Height |
Min |
Max |
Min |
Max |
Min |
Max |
Min |
Max |
Equal or mayor that: |
|
1.50 |
41.6 |
56.0 |
56.3 |
67.3 |
67.5 |
78.5 |
78.8 |
89.8 |
90.0 |
|
1.52 |
42.7 |
57.5 |
57.8 |
69.1 |
69.3 |
80.6 |
80.9 |
92.2 |
92.4 |
|
1.54 |
43.9 |
59.51 |
59.3 |
70.9 |
71.1 |
82.8 |
83.0 |
94.6 |
94.9 |
|
1.54 |
43.9 |
59.1 |
59.3 |
70.9 |
71.1 |
82.8 |
83.0 |
94.6 |
94.9 |
|
1.56 |
45.0 |
60.6 |
60.8 |
72.8 |
73.0 |
84.9 |
85.2 |
97.1 |
97.3 |
|
1.58 |
46.2 |
62.0 |
62.4 |
74.6 |
74.9 |
87.1 |
87.4 |
99.6 |
99.9 |
|
1.60 |
47.4 |
63.7 |
64.0 |
76.5 |
76.8 |
89.3 |
89.6 |
102.1 |
102.4 |
|
1.62 |
48.6 |
65.3 |
65.6 |
78.5 |
78.7 |
91.6 |
91.9 |
104.7 |
105.0 |
|
1.64 |
49.8 |
67.0 |
67.2 |
80.4 |
80.7 |
93.9 |
94.1 |
107.3 |
107.6 |
|
1.66 |
51.0 |
68.6 |
68.9 |
82.4 |
82.7 |
96.2 |
96.4 |
109.9 |
110.2 |
|
1.68 |
52.2 |
70.3 |
70.6 |
84.4 |
84.7 |
98.5 |
98.8 |
112.6 |
112.9 |
|
1.70 |
53.5 |
72.0 |
72.3 |
86.4 |
86.7 |
100.9 |
101.2 |
115.3 |
115.6 |
|
1.72 |
54.7 |
73.7 |
74.0 |
88.5 |
88.8 |
103.2 |
103.5 |
118.0 |
118.3 |
|
1.74 |
56.0 |
75.4 |
75.7 |
90.5 |
90.8 |
105.7 |
106.0 |
120.8 |
121.1 |
|
1.76 |
57.3 |
77.1 |
77.4 |
92.6 |
92.9 |
108.1 |
108.4 |
123.6 |
123.9 |
|
1.78 |
58.6 |
78.9 |
79.2 |
94.7 |
95.1 |
110.6 |
110.9 |
126.4 |
126.7 |
|
1.80 |
59.9 |
80.7 |
81.0 |
96.9 |
97.2 |
113.1 |
113.4 |
129.3 |
129.6 |
|
1.82 |
61.3 |
82.5 |
82.8 |
99.0 |
99.4 |
115.6 |
115.9 |
132.2 |
132.5 |
|
1.84 |
62.6 |
84.3 |
84.6 |
101.2 |
101.6 |
118.2 |
118.5 |
135.1 |
135.4 |
Table based on printed information shared by the World Health Organization
It’s important to consider that BMI may not be as accurate for individuals with intense athletic activity. This is because their BMI may be higher due to greater muscle mass, without implying they are overweight because of a slightly higher BMI than someone with little muscle development.
Waist-to-Hip Ratio
The ratio between your waist and hip circumference can be another index to help you establish if you are at an average weight or have excess weight. In general, the International Diabetes Federation states that it is healthy for your waist not to exceed 80 cm in diameter. A larger circumference could put you at risk of obesity-related diseases. To obtain your waist-to-hip ratio, you must:
- Measure your waist circumference. The correct way to do this is by exhaling and placing the tape measure just above your navel, and remember not to tighten the tape.
- Measure your hips. You should measure at the widest part of your hips, just before the beginning of the buttocks.
- Divide your waist measurement by your hip measurement. Whether you get it in centimeters or inches, the ratio is unaffected.
If your results were, for example, 79 cm waist and 87 hips, your result would be like the following: 79/87 = .90 The health risk indicated by this index — according to the World Health Organization — is shown in the table below.
|
Health risk |
Men |
Women |
|
Low |
0.95 or lower |
0.80 or lower |
|
Moderate |
0.96-1.0 |
0.81-0.85 |
|
High |
1.0 or higher |
0.86 or higher |
Chart elaborated from information shared in Medical News Today
People with a high waist-to-hip ratio tend to have a body shape known as “apple-shaped.” This shape is characterized by fat accumulation in the mid-trunk area and has health consequences related to cardiovascular diseases, diabetes, and fertility problems.
Body Fat Percentage
Another useful index is body fat percentage. In this case, it is a measure that divides the fat present in an individual by their total weight. Although fat is necessary for the functioning of our organism, exceeding a certain percentage can result in severe health conditions.
According to the American Council for Exercise, your body fat percentage can place you in one of the following categories:
|
Activity level |
Male body type |
Female body type |
|
Athletes |
6–13% |
14–20% |
|
Fit non-athletes |
14–17% |
21–24% |
|
Acceptable |
18–24% |
25–31% |
|
Obesity |
25% or more |
32% or more |
Chart elaborated from information shared in Medical News Today
Body fat percentage is more challenging than the previously presented indices. In this case, you will need to do it through health professionals who will perform a test based on tissue from your thighs, abdomen, and forearm — in the case of women — and chest — in the case of men.
Yes You Can! Products to Maintain Your Healthy Weight
Whether you are currently at your ideal weight range and want to maintain it or you are losing weight to achieve a healthier life, the Yes You Can! catalog has various products that can help you achieve your goals. Get to know them!
Carb Blocker
Yes You Can!’s Carb Blocker is a supplement designed to block the absorption of carbohydrates and sugars into your bloodstream. This way, you can keep some of your favorite dishes in your diet without all the calories they would typically provide. It will also help you deal with sugar cravings and thus reduce your consumption of unhealthy snacks.
Appetite Suppressant
At Yes You Can!, we know that one of the most complex parts of weight maintenance and loss processes is dealing with the hunger changes in eating habits. To help you with that, there’s our Appetite Suppressant. These capsules, formulated from lemon balm and chamomile extract, help reduce food anxiety and increase your feeling of fullness.
Fat Burner
Nothing is better than the Extra Strength Fat Burner for that stubborn fat around the waist or abdomen. With a tropical and irresistible pineapple flavor, this drink accelerates weight loss, burns fat thanks to its thermogenic ingredients, and helps muscle recovery while eliminating toxins from the body.
Reach Your Ideal Weight with Yes You Can!
Now that you have found out what body mass index is and other methods to know how to calculate your ideal weight, are you ready to reach that goal? Don’t hesitate to become the best and healthiest version of yourself. Start today to change your eating habits with the help of Yes You Can!
