What is the Ideal Weight?

The idea of ​​reaching the ideal weight has become of interest to many men and women, and the search for ways to calculate it and how to reach it has spread. So, what is the ideal weight in reality? How can it be calculated?

What is the ideal weight?

Ideal or healthy weight is the weight range in which you are protected from health problems associated with being overweight or underweight. If your weight is ideal, you live in better health and are less likely to develop serious diseases, such as diabetes, hypertension, heart disease, and many others. (1)

But ideal weight is not a fixed number for everyone, but rather changes depending on your age, gender, body composition, and daily habits. Therefore, do not try to reach a specific weight based on what you see in the media or society, but rather take care of your general health with good nutrition and regular exercise, and try to aim for a weight that suits you and makes you feel healthier. (1)

How is the ideal weight calculated?

There are many ways through which you can calculate your ideal weight, the most popular of which is the body mass index (BMI) or waistline, and below we will explain to you the methods for calculating it:

1.Body mass index (BMI)

Body Mass Index is the most widely used and preferred method for assessing weight. It gives you an idea of ​​whether your weight is appropriate for your height, and you can easily calculate it by dividing your weight in kilograms by your height in meters squared, for example: (2)

If your weight is 70 kg, and your height is 1.75 m, your body mass can be calculated through the following equation: (70 / (1.75 * 1.75)) = 22.86.

According to the World Health Organization (WHO), the numbers resulting from the BMI are classified into 4 categories through which you can know whether your weight is normal or not: (2)

• BMI less than 18.5: This means that your weight is less than normal.
• BMI 18.5-24.9: This means your weight is within the normal range.
• BMI 25-29.9: This means you are overweight.
• BMI of 30 or above: This means you are obese.

2.Waistline

Waistline helps you know if you have excess belly fat, which increases your risk of chronic diseases, such as diabetes and heart disease. Therefore, it is better that your waist circumference is within healthy limits. (4)

You can measure your waistline at home using a tape measure. Follow these steps to get a correct measurement: (4)

• Stand and place the band around your abdominal area, just above your hips.
• Make sure the tape is even and goes around your entire abdomen without putting pressure on it.
• Read the measurement after you exhale air from your lungs.

According to the Centers for Disease Control and Prevention (CDC), the recommended waistline is: (4)

• Less than 101.6 cm for men.
• Less than 88.9 cm for women.

3.Ideal weight equation

Several equations have been designed to calculate ideal weight, the most famous of which is the Devine formula, which measures ideal weight according to height and gender as follows: (5)

• Men: Ideal weight = 50 + (0.91 x [height in centimeters - 152.4]).
• Women: Ideal weight = 45.5 + (0.91 x [height in centimeters - 152.4]).

This formula is a rough estimate of ideal weight and may not suit everyone.

These equations give general estimates of the healthy weight of individuals, but they cannot calculate the percentage of fat and muscle in the body, and therefore, for example, they may not be suitable for professional athletes who have huge muscle mass, as their values ​​may rise due to muscle and not fat.

4.Other ways

There are several other criteria through which the ideal and healthy weight can be calculated, including: (6)

• Body fat percentage.
• Waist to hip ratio.
• Waist to height ratio.

How to reach the ideal weight?

You must follow a healthy lifestyle that includes healthy eating, exercise, and sleeping well to reach an ideal weight. Here are some tips to help you do that: (7)

• Choose varied and nutritious foods, and avoid sugars, processed foods, and saturated fats.
• Exercise regularly and choose exercises that you prefer and suit your body condition.
• Pay attention to the size of the portions you eat during the day.
• Drink plenty of water and do not confuse thirst with hunger.
• Find ways to relieve stress and anxiety that may cause you to overeat, such as meditation, yoga, or practicing hobbies you like.
• Get enough sleep. Good sleep helps regulate appetite and energy.
• Avoid harsh or imaginary diets, as they are harmful and ineffective.
• Consult a nutrition or exercise expert to help you develop a plan that fits your needs and goals.
• Evaluate your progress by changes in your health, fitness and mood, not just on the scale!

References:

1. Healthy Weight | The Nutrition Source | Harvard T.H. Chan School of Public Health
2. A healthy lifestyle - WHO recommendations
3. About Adult BMI | Healthy Weight, Nutrition, and Physical Activity | CDC