How Much Should You Weigh?
If you have ever wondered how much you should weight, you have come to the right place! We've put together an easy at-a-glance weigh chart so you can see and calculate ideal weight and body weight range.
From recognizing the growing obesity rates in America to talking about losing it, weight is often a hot topic of conversation.
But what makes weight such a heavy discussion piece and how do you know how much you should weigh? bistroMD is here to help answer your questions!
Why Know What You Should Weigh?
You are sitting in the doctor's waiting room anticipating to be called next. Minutes later, the receptionist announces your name, welcomes you to the doctor, and directs you to the scale.
You feel anxious to step onto it, as you have not weighed yourself since last year and anticipate a few pound gain following the holidays.
But let's stop there: While gathering a weight at the doctor's office might cause feelings of unease and anxiety, there is much reason why weights are taken.
In fact, weight can be an instrumental piece of the health puzzle. Although it is worthy to mention weight does not solely dictate health, it is valuable for identifying potential risks of chronic diseases.
Knowing what you should weigh also allows you to have a target goal in mind, especially if in the process of losing weight or beginning a weight loss plan.
How Much Should You Weigh?
The answer to what should you weigh depends on a number of factors, including age, height, gender, and activity level. It is also important to remember that if you exercise more and carry more lean muscle tissue, or if you are elderly, these numbers will need to be adjusted for you.
There are several methods to help you identify, classify, and calculate ideal weight, including body mass index, waist-to-hip ratio, body fat percentage, and the Hamwi method.
Body Mass Index
Body mass index (BMI) is one of the most popular ways to calculate an ideal weight range, as it measures body fat based on both height and weight. While it does not measure body fat directly, BMI appears to be as strongly correlated with various metabolic and disease outcome.
BMI is interpreted using standard weight status categories, with categories being the same for men and women of all body types and ages and include the following:
While calculating BMI is based on either a metric and English formula, bistroMD's BMI diet analysis can further assist in calculating your BMI – no calculator, pen, or paper necessary!
Ultimately, BMI is a convenient, free, and quick screening tool and can be used to complement other assessments identifying how much should you weigh, including diet evaluations, blood screenings, and other body measurements.
Waist-to-hip ratio is the circumference of the waist divided by the circumference of the hips. The World Health Organization (WHO) advises a healthy waist-to-hip ratio is 0.85 or less for women or 0.9 or less for men.
Waist circumference and size is a significant determinant in metabolic syndrome, a group of risk factors that raises the risk of heart disease.
Additionally, achieving a healthy waist circumference and waist-to-hip ratio helps maintain glucose homeostasis, an essential clinical objective to maintain normal blood pressure, lipid profile, inflammatory balance, and cardiovascular health.
Body Fat Percentage
Body fat is absolutely essential for overall health for both males and females, including acting as a cushion to protect essential organs, regulating body temperature, and storing fat-soluble vitamins.
However, while the body needs body fat, too much of it can be harmful to health and increase the risks of chronic disease. Body fat percentages can be determined via various measurements, including skin calipers, bioelectric impedance analyses, and DEXA scans.
Furthermore, the American Council on Exercise's ideal body composition percentage chart can be found here.
The Hamwi formula can help you calculate ideal weight based on gender and height:
M = 106 lbs. for the first 5 ft + 6 lbs. for each additional inch.
W = 100 lbs. for the first 5 ft + 5 lbs. for each additional inch.
The formula further adjusts for frame size:
• For a small frame, subtract 10 percent of the total
• For a large frame, add 10 percent to the total
• For heights less than 60”, subtract 5 lbs. for each inch below 60
Not sure of your frame size? Use this easy-to-access tool from the US National Library of Medicine.
Knowing your height and frame can also help you navigate these charts to determine ideal body weight:
Weight Chart for Females
Weight Chart for Males
Achieving A Healthy Weight
Remember, weight should not be the primary focus when it comes to recognizing and reaching good health. Furthermore, a majority of the methods to calculate ideal weight have some margin of error, especially when done at home.
So if you have concerns about your weight, visiting your doctor so they can help you determine a safe and effective plan to best suit your individualized needs. Visiting a Registered Dietitian can also help let you know how much you should weigh, and they can also estimate how many calories you need each day to maintain your weight. They can also calculate your daily calories required to reach your target body weight.
But to help get you started, eating a well-balanced diet, increasing water intake, engaging in regular physical activity, managing stress, and sleeping seven to nine hours of sleep nightly are simple ways to start your journey toward a healthier body.
And if desiring weight loss assistance, bistroMD delivers well-balanced meals straight to doorsteps! bistroMD offers a diet delivery program that can help you develop healthy eating habits and lose weight.
And cooking with the freshest ingredients, offering 200 recipes, and providing a customizable menu, you are sure to find something to satisfy your personal taste buds whilst meeting individualized goals!
Find more information on the programs bistroMD offers at their official webpage here or call 866-401-3438 to speak to a live representative!