Healthy Weight For Women and Men
What is a Healthy weight for me?
Most probably, this is the most common question among those who are conscious of their weight, or those seeking to keep fit. An appropriate answer takes to account the bone density, age, sex, muscle-fat ratio, and height of an individual as well. With these details, it is possible to calculate the healthy or ideal weight of a particular person.
Even with such information the debate on this question still rages, with some health professionals arguing that your Body Mass Index (BMI) calculation is a better way of establishing whether your weight is ideal or not. Others refute this claim indicating that this option does not consider muscle mass and that an appropriate method would be the waist-hip ratio approach.
There are four main ways to establish whether you are overweight, underweight, or what your ideal weight should be. These include calculation of your WHR (waist-hip ratio), BMI (body mass index), (waist-height ratio) or Body Fat percentage. Of the former three options, you can do the calculation from the comfort of your home, but for the latter, you need to get in touch with a professional.
At this point, it is important to mention that WHtR and WHR are more accurate than BMI, though the latter offers reliable results for “ordinary” persons, – those who do not engage in such physical activities as weight training and athletics. Those who are on a weight loss program that focuses on diet and exercise, need to understand that doing so will increase their muscle mass.
As a result, their overall weight will increase, though their waist may shrink, since muscles have more weight than fat. Experts advise individuals to have a Waist-hip ratio goal or to target chest, waist and hips measurements. For anyone who needs extra help with their weight issues, consider a Body Fat Percentage analysis and after that, you can discuss a realistic target with your trainer, nutritionist or sports scientist.
Research has shown that as people grow older the tendency to add weight increases. However, it is important to maintain an optimal weight for both men and women. This can be achieved by leading an active life and eating healthy.
See charts below
Healthy Weight Chart with Body Mass Index
See your BMI (Body Mass Index) number on the last row.
- See by Women Body frame below
- See by Men Body frame below
|4′ 10″||91 to 118 lbs.||119 to 142 lbs.||143 to 186 lbs.|
|4′ 11″||94 to 123 lbs.||124 to 147 lbs.||148 to 193 lbs.|
|5′||97 to 127 lbs.||128 to 152 lbs.||153 to 199 lbs.|
|5′ 1″||100 to 131 lbs.||132 to 157 lbs.||158 to 206 lbs.|
|5′ 2″||104 to 135 lbs.||136 to 163 lbs.||164 to 213 lbs.|
|5′ 3″||107 to 140 lbs.||141 to 168 lbs.||169 to 220 lbs.|
|5′ 4″||110 to 144 lbs.||145 to 173 lbs.||174 to 227 lbs.|
|5′ 5″||114 to 149 lbs.||150 to 179 lbs.||180 to 234 lbs.|
|5′ 6″||118 to 154 lbs.||155 to 185 lbs.||186 to 241 lbs.|
|5′ 7″||121 to 158 lbs.||159 to 190 lbs.||191 to 249 lbs.|
|5′ 8″||125 to 163 lbs.||164 to 196 lbs.||197 to 256 lbs.|
|5′ 9″||128 to 168 lbs.||169 to 202 lbs.||203 to 263 lbs.|
|5′ 10″||132 to 173 lbs.||174 to 208 lbs.||209 to 271 lbs.|
|5′ 11″||136 to 178 lbs.||179 to 214 lbs.||215 to 279 lbs.|
|6′||140 to 183 lbs.||184 to 220 lbs.||221 to 287 lbs.|
|6′ 1″||144 to 188 lbs.||189 to 226 lbs.||227 to 295 lbs.|
|6′ 2″||148 to 193 lbs.||194 to 232 lbs.||233 to 303 lbs.|
|6′ 3″||152 to 199 lbs.||200 to 239 lbs.||240 to 311 lbs.|
|6′ 4″||156 to 204 lbs.||205 to 245 lbs.||246 to 320 lbs.|
|BMI||19 to 24||25 to 29||30 to 39|
Source: National Institutes of Health. Learn more.
Women – Body Frame Healthy Weight Chart
Weight in pounds, based on ages 21-79
|Small Frame||Medium Frame||Large Frame|
|4′ 10″||102 to 111 lbs.||109 to 1121 lbs.||118 to 131 lbs.|
|4′ 11″||103 to 113 lbs.||111 to 123 lbs.||120 to 134 lbs.|
|5’0″||104 to 115 lbs.||113 to 126 lbs.||122 to 137 lbs.|
|5′ 1″||106 to 118 lbs.||115 to 129 lbs.||125 to 140 lbs.|
|5′ 2″||108 to 121 lbs.||118 to 132 lbs.||128 to 143 lbs.|
|5′ 3″||111 to 124 lbs.||121 to 135 lbs.||131 to 147 lbs.|
|5′ 4″||114 to 127 lbs.||124 to 138 lbs.||134 to 151 lbs.|
|5′ 5″||117 to 130 lbs.||127 to 141 lbs.||137 to 155 lbs.|
|5′ 6″||120 to 133 lbs.||130 to 144 lbs.||140 to 159 lbs.|
|5′ 7″||123 to 136 lbs.||133 to 147 lbs.||143 to 163 lbs.|
|5′ 8″||126 to 139 lbs.||136 to 150 lbs.||146 to 167 lbs.|
|5′ 9″||129 to 142 lbs.||139 to 153 lbs.||149 to 170 lbs.|
|5′ 10″||132 to 145 lbs.||142 to 156 lbs.||152 to 173 lbs.|
|5′ 11″||135 to 148 lbs.||145 to 159 lbs.||155 to 176 lbs.|
|6′||138 to 151 lbs.||148 to 162 lbs.||158 to 179 lbs.|
Men – Body Frame Healthy Weight Chart
Weight in pounds, based on ages 21-79
|Small Frame||Medium Frame||Large Frame|
|5′ 2″||128 to 134 lbs.||131 to 141 lbs.||138 to 150 lbs.|
|5′ 3″||130 to 136 lbs.||133 to 143 lbs.||140 to 153 lbs.|
|5′ 4″||132-138 lbs.||135-145 lbs.||142-156 lbs.|
|5′ 5″||134 to 140 lbs.||137 to 148 lbs.||144 to 160 lbs.|
|5′ 6″||136 to 142 lbs.||139 to 151 lbs.||146 to 164 lbs.|
|5′ 7″||138 to 145 lbs.||142 to 154 lbs.||149 to 168 lbs.|
|5′ 8″||140 to 148 lbs.||145 to 157 lbs.||152 to 172 lbs.|
|5′ 9″||142 to 151 lbs.||148 to 160 lbs.||155 to 176 lbs.|
|5′ 10″||144 to 154 lbs.||151 to 163 lbs.||158 to 180 lbs.|
|5′ 11″||146 to 157 lbs.||154 to 166 lbs.||161 to 184 lbs.|
|6’0″||149 to 160 lbs.||157 to 170 lbs.||164 to 188 lbs.|
|6’1″||152 to 164 lbs.||160 to 174 lbs.||168 to 192 lbs.|
|6′ 2″||155 to 168 lbs.||164 to 178 lbs.||172 to 197 lbs.|
|6′ 3″||158 to 172 lbs.||167 to 182 lbs.||176 to 202 lbs.|
|6′ 4″||162 to 176 lbs.||171 to 187 lbs.||181 to 207 lbs.|
What is Body Mass Index?
The Body Mass Index (BMI) relates to the measure of body fat based on one’s weight in comparison to their height. It applies to individuals over the ages of 20 years, while children over two years, will have the calculation based on the BMI percentile to establish their body fat. BMI calculations will tell whether an individual is obese, underweight, or overweight for their height.
If the measure is beyond the acceptable range, exposure to various health risks can increase considerably, and BMI values retrieved will differ depending on sex and age. There may be no relationship between this factor and different body proportions of some populations to a certain extent. You can check your BMI using a chart or calculators, and other facts about body mass index are;
- It should never be used as a diagnostic tool because it does not measure body fat directly.
- Dual energy X-ray absorption, skinfold thickness, underwater weighing, and bioelectrical impedance, are other ways used to calculate body fat because they tend to be more accurate than BMI.
- Muscle mass, age, sex, and ethnicity factors are not factored in during BMI computations.
- It serves as a screening tool to identify potential weight challenges in individuals and as a measure to track weight status in populations.
- Standard weight categories are used to interpret BMI in persons above 20 years of age because they are similar in both men and women of all ages.
- It is a reasonable indicator of body fat for adults and children as well.
- For children and adolescents or those between the age of 2-20 years, their BMI interpretation is relative to their age and sex.
- It is a simple process that is both inexpensive and noninvasive.
Though a person’s BMI may be high, the conclusion on whether the excess weight is a health risk or not is based on a further analysis of their, family history, skinfold thickness measurement, physical activity, diet, and other relevant health screenings, by a health care provider.
How Can I Tell if I’m Overweight?
Body fat is necessary for the protection of your body organs, and if you have more fat or less, it does not imply that you are unfit. In essence, you may be free from risk factors and disease in that state. However, if your BMI is more than 24.9 there are certain symptoms you need to be wary about, and you should plan to consult a doctor on matters involving weight loss if that will improve your health.
1. A doctor’s assessment that reveals your cholesterol and blood pressure is high
According to medics, it is advisable to bring your blood pressure and cholesterol levels down through a weight loss program rather than medication. Other than achieving quantifiable results, they indicate that this option is sustainable, safer, and cheaper.
2. You have lost dear ones to cancer
The National Cancer Institute reports that production of excess estrogen can be as a result of excess fat in the body, which leads to breast cancer and provides an enabling environment for other hormones that promote the growth of tumors. If your family lineage has a history of cancer, your risk exposure is high. There may be no hard evidence that weight loss can be a remedy in this case but lower weight gain in adulthood is linked to lower risks of suffering cancer.
3. Discomfort while exercising
If you wish to maintain a healthy lifestyle, exercise is a must. The challenge is that some are not able to engage in activities to help them keep fit because their weight holds them back. Weight loss is recommended for such individuals, and it is both fun and a realistic way to help one adapt to a particular fitness goal.
4. Steady or Constant weight gain over a particular period
Gaining weight in the course of an individual’s development is normal, but once their height hits the peak, the trend is expected to change. However, if your weight continues soaring after this, a medic will most probably recommend behavioral changes to try and manage or correct the situation.
If you have any of these symptoms or the history highlighted, you need to follow the advice of your nutritionist or health expert to contain or alleviate your exposure to health risk. If you need to join a health club within your locality, the expert may be able to recommend one that will help you realize desirable result. Other factors to watch out for include;
a) A persistent urge to eat more even after you have had plenty
In most cases, this is attached to sticking to unhealthy eating habits especially for those who are fond of such foods as candy, which lack protein, healthy fat, and fiber. These ingredients are essential because they keep you full, which implies that their absence will cause you to crave for more junk or snacks and this is unhealthy.
As per the American Diabetes Association, this can also be a symptom of insulin resistance or type 2 diabetes among those whose BMI has maintained high levels over the years, in addition to unusually frequent pit stops, blurry vision, extreme thirst, tingling, or numbness in the hands and feet. It is possible to reverse these conditions through weight loss since excess weight acts as a trigger.
b) Loud snoring while you sleep and waking up groggy
Some overweight individuals may have fat stored around the neck, and this narrows the airway resulting in pauses when breathing or shallow breathing. Usually, such persons will snore loudly in their sleep, and the probability of getting enough rest becomes a challenge, which may result in a condition known as sleep apnea. This condition is responsible for sleep disruptions due to irregular breathing.
c) Persistent Exhaustion
The presence of excess fat in the body causes internal inflammation, and this can expose you to a constant state of fatigue. One of the ways to establish if you are a culprit is if such routine tasks as shopping for groceries leave you completely exhausted. It is a sign that excess weight is taking a toll on you.
d) Tender spots everywhere on your body
A soft feel of the fatty tissue beneath your skin that is close to spotty bruising to the touch is a common characteristic of inflammation of the body. In this state, you will most probably experience pain in random places within your body if the BMI is high.
e) You have pain in the knees, back, and hips
The National Institutes of Health highlight that extra weight exerts more pressure on the joints moving uncomfortable and it causes the tissue around these areas to wear down.
Some factors need to be verified to help one discover what is expected to be the ideal weight for them and health professional is better placed to advise, train, and help affected persons recover.