Disclaimer : This tool is intended for information use only. Do not rely on it to make decisions about your health. Always consult your doctor for personal medical advice.
How is ideal weight calculated?
Traditionally, a person’s ideal weight was calculated based on a rule of thumb approach, instead of a research-based or population-study-based approach. It gave the ideal weight according to height and the following formulae were used in traditional weight calculators:
Ideal body weight (men) = 50 kg + 1.9 kg for every inch above 5 feet
Ideal body weight (women) = 49 kg + 1.7 kg for every inch above 5 feet
However, modern studies show that the traditional method shows results that correlate with Body Mass Index (BMI) values, with 21 for women and 22.5 for men. The healthy BMI for men and women is between the range of 18.5 and 24.9, with 22 being right in the middle.
Ideal weight for children
Determining if a child has a healthy weight for their height and age is not very easy. They tend to be the healthiest when they are at a certain range of weight. One can use an ideal weight calculator that is designed for children.
This is the general method to calculate ideal weight for a child:
Ideal weight for infants (< 12 months) = (age in months + 9)/2
Ideal weight for children (1-5 years) = 2 x (age in years + 5)
Ideal weight for children (5-14 years) = 4 x age in years.
How do you determine if you are overweight?
Generally, one is considered to be overweight if their body weight is more than 20% of what it should ideally be. The easiest way to check if you are overweight is by using an ideal weight calculator or an ideal weight chart to find out your BMI.
How to calculate waist to height ratio?
One can calculate their waist to height ratio by dividing the size of the waist by the height. If you have a waist measurement that is less than half of that of your height, then it is very likely that you aren’t at risk of any obesity-based disease.
Studies have shown that having more belly fat can lead to heart-diseases. So, it is useful to measure the waist to hip ratio. Here, you measure the size of the waist at its narrowest area (which is usually just above the belly button). Then you measure the hip at its widest area. Then divide the hip measurement by the waist measurement. You can refer to a chart for the ideal values.
Healthy weight range using BMI
It is simple to check if you are in a healthy weight range with the help of BMI. After calculating your BMI, you can compare it with a BMI chart. You are underweight if your BMI is below 18.5. You are at a healthy or normal weight range if your BMI is between 18.5 and 25.9. You are considered overweight if your BMI is between 25 to 29.9. If you BMI exceeds 29.9, then you are considered obese.
Calories for weight gain/weight loss
Generally, one must eat more calories than you burn in order to gain weight. For people who desire to put on weight slowly, they can eat 300 to 500 calories over what they usually eat. Those who want to gain weight quickly should eat around 700 to 1000 calories every day.
If you are trying to lose weight, then you can calculate your calorie needs currently, and then remove 500 to 1000 calories each day. This will cause you to lose around half a kg to 1 kg every week. However, you must ensure that you don’t eat less than 1200 calories per day if you are a woman, and 1800 calories per day if you are a man.
Ideal weight with body fat percentage
A person’s weight is the sum total of their lean mass and their body fat. Lean body mass weighs roughly around 60 to 90% of your body weight.
It is possible to find out the amount of weight you need to shed to reach a lower body fat percentage. It can be determined by the following formula:
Desired weight = lean weight/(100% - desired body fat%)
Healthy weight tips
Here is a list of some useful health tips:
Exercise regularly - It burns calories and builds muscle.
Don’t skip breakfast - It is the most important meal of the day.
Distribute your food portions well - It is essential to having a balanced diet.
Reduce the amount of time you spend in front of a screen - People who have more screen time tend to be overweight.
Eat 5 servings of vegetables and fruits daily - Apart from vitamins, they have fibre which fills you up, and curbs cravings.
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