The buzz about weight has been around since time unknown. It has gained momentum in recent times, given our almost-sedentary lifestyle, unhealthy eating habits, and seemingly never-ending work hours. Heart attacks and strokes, once reserved for senior citizens, are now overpowering people as young as 30. But what exactly is the ideal weight? Is there a magic number that tells you all’s well with your body?
Despite the presence of countless websites, weighing machines, fitness centers, and gyms, the question “how much should I weigh for my age and height?” still persists.
Through this write-up,
we have tried to put together some of the most popular ways your weight is
calculated. But before you take a look at the various ways of calculating your
body weight, here are certain interesting facts you should know!
Table
Of Contents
·
What
Determines Your Body Weight?
·
An Interesting Revelation
·
Calculate Your BMI
·
How Effective is WHR as a Body Weight Indicator?
·
So
What About the Ideal Body Weight?
What Determines Your Body
Weight?
Along with your height
and age, there are some other factors that actually determine your ideal body
weight, which many a time is left out during calculations. Some of the factors
that one should ideally consider while calculating his/her weight include:
1. Age
2. Sex
3. Height
4. Body frame
5. Bone density
6. Body fat percentage
Along with the above-mentioned factors, your gene, race, as well as metabolic rates play a major
role in determining your ideal body weight. While many believe that Body Mass An index is the perfect indicator of your ideal weight, many feel waist to hip
ratio is the right one.
An Interesting Revelation
Various studies
suggest that people who are overweight, in fact, are less prone to mortality
risks and dreaded medical conditions than those who fall into the category of
normal weight. Well, that is something really interesting here.
So here are the various
ways your weight is calculated normally.
1. The Weighing Scale:
There is no
explanation required about the weighing scale. Stand on it, preferably as soon
as you wake up, and weigh yourself. So, let us say your weighing scale shows
you are 76 kg and your height is 5 feet 6 inches. And, you are a woman who is
31, a mother of 2 kids, with obesity in genes, and with a broad frame. How
correct do you think the scale is?
To keep it simple,
what you see on the scale is the gross weight. And, if you are weighing
yourself at a fitness center or doctor, then, of course, you are going to be
classified as obese. But you will be considered slightly overweight if the
person is well aware of the other factors that determine the weight factor.
2. The Body Mass Index:
This is the most
popular, and not to deny, the most sought-after method for concluding whether
you fall into the ideal weight category. So, what exactly is body mass index?
It is nothing but the ratio of your weight to height.
Here is how you
calculate your BMI.
BMI [Metric] = Weight (kg)/Height2 (m)
For example, if you
weight 90 kilos and you are 1.8 m tall, then your BMI will be something like
this:
BMI = 90/ (1.8 * 1.8)
= 27.77
BMI [Imperial] = [Weight (lbs) * 703]/Height2 [inches]
For example, if you
weight 198 lbs and height is 71 inches, then your BMI will be:
BMI = (198 *
703)/(72*72) = 139194/5184 = 26.85
According to health
practitioners from across the world, the BMI acceptance levels is something as
follows:
BMI
|
WEIGHT STATUS
|
Less than 18.5
|
Underweight
|
18.5 to 25
|
Ideal
|
25 to 30
|
Overweight
|
Greater than 30
|
Obese
|
Calculate Your BMI
But is BMI The Right Way To
Measure Your Weight?
The answer is indeed a
little tricky, but I would say it is not accurate in any way. And why do I say
that? Well, for one, it does not take into consideration even your sex or age,
leave aside the chest, waist, and hip measurements! A huge couch potato might
end up with a lower BMI than a fit athlete of the same height. The reason – the
belly fat, the huge thighs, love handles, the sex, race, without knowledge of
these factors one just cannot determine the ideal weight of a person.
Plus, it forgets a
quintessential weight-determining factor – bone density. A person who looks
quite fat might be weighing more because of her bone density and not merely the
sluggish fat. If a female is suffering from intense levels of osteoporosis, she
might record a low BMI when compared to a woman who possesses heavier fat and
weaker bones, but with the same height. However, despite such drawbacks, the
BMI is a method people still prefer to rely on. In simple words, the body fat
in people goes unnoticed in a BMI calculator and the results are highly erratic.
3. Waist-Hip Ratio (WHR):
The next one in the league is the ratio of your waist size and
hip size. Waist should always be measured at the smallest point just above your
navel, while hips should be measured at the widest point. Waist To Hip Ratio Calculator.
Waist to hip ratio = Waist at its Smallest Circumference/Hips at
its Widest Circumference:
If you are a woman
with a waist of 33 and hips of 42, then your Waist to hip ratio will be:
WHR = 33/42 = 0.78
Here is how it will help
you assess if you are falling into the desired weight category:
Male Waist To Hip Ratio Assessment:
WAIST TO HIP RATIO
|
RISK OF
CARDIOVASCULAR DISORDERS
|
Below 0.9
|
Low
|
0.9 – 0.99
|
Moderate
|
Above 0.99
|
High
|
Female Waist To Hip Ratio Assessment:
WAIST TO HIP RATIO
|
RISK OF
CARDIOVASCULAR DISORDERS
|
Below 0.8
|
Low
|
0.8 – 0.89
|
Moderate
|
Above 0.89
|
High
|
How Effective is WHR as a Body
Weight Indicator?
When compared to BMI,
this is any day a better version, as it showcases the chances of a person
developing cardiac issues. Studies reveal that people with more fat at their
waist are more prone to health issues than a person with large hips. This
means, if you are a pear, then you are safer than an apple-shaped person.
However, this also does not
yield an accurate measurement, as it does not contemplate your bone density or
body frame. Yet, it is considered quite useful to assess health risks when
compared to BMI.
4. Waist To Height Ratio:
This is yet another way of measuring your ideal weight and know
whether you are under the threat of any cardiovascular conditions.
Waist to height ratio = Waist in Inches/Height in Inches:
If you are 5 feet 6
inches tall and have a waist of 32 inches, then your waist to height ratio will
be:
Waist to height ratio
= 32/66 = 0.48
Refer to the table below to
know what your ratio says about your weight:
Waist to Height Ratio for
Males:
RATIO
|
RISK
|
Below 35
|
Abnormally slim and underweight
|
35 – 43
|
Extremely slim
|
44 – 46
|
Slender, healthy
|
47 – 53
|
Normal, healthy, attractive weight
|
53 – 58
|
Overweight
|
58 – 63
|
Extreme overweight to mildly obese
|
Above 63
|
Morbidly obese
|
Waist to Height Ratio for Females:
RATIO
|
RISK
|
Below 35
|
Abnormally slim and underweight
|
35 – 42
|
Extremely slim
|
43 – 46
|
Slender, healthy
|
47 – 49
|
Normal weight, healthy, attractive
|
49 – 54
|
Overweight
|
54 – 58
|
Extreme overweight to mildly obese
|
Above 58
|
Morbidly obese
|
5. The Body Fat Percentage
All of us have fat in
our bodies, but in varied proportions. There is a specific level of fat which
every human need. Essential fat is what you need for your survival, while
storage fat safeguards your vital organs that lie embedded in your abdomen and
chest. Women need a higher amount of essential fat, and this varies between the
races.
What is total body fat? It is the sum of the essential fat and
storage fat. There are various ways of calculating the body fat percentage is a little
tricky and may vary with different tools. You have the YMCA or US Navy way, the
capillaries, and the body fat scales and monitors.
Here I have used the US Navy Circumference Measurement. This makes use of
various measurements from your body, including your neck, waist, and hips. Make
sure you keep in mind the following aspects while measuring yourself:
·
Height: Measure
without your shoes or sandals
·
Neck: Just below your
larynx, bending forward gently
·
Waist: Men – measure
it at your navel; women – pick the smallest point above your navel
·
Hip: This counts only
for women; choose the widest point
Here is how you
calculate the body fat percentage using this particular formula:
Note: Weight is measured
in kilograms and other measurements in inches.
Body Fat Percentage for Males:
1. (Total weight /
1.082) + 94.42
2. Waist /4.15
·
Lean body weight: I –
II
·
Body fat weight: Total
weight – Lean body weight
·
Body fat percentage:
[Body fat weight/Total weight] / 100
For example, if you
are a male with a weight of 80 kg and 30-inch waist, then your body fat the percentage will be something like below;
Total weight = 80 kg
Waist = 36 in
I = (80 /1.082) +
94.42 = 180.98
II = 30 /4.15 = 124.5
·
Lean body weight =
180.98 – 149.4 = 56.48
·
Body fat weight = 80 –
31.58 = 23.52
·
Body Fat Percentage =
(23.52/80) / 100 = 29.4%
Body Fat Percentage for Females:
1. (Total weight /
0.732) + 8.987
2. Wrist (at the
fullest point) /3.140
3. Waist / 0.157
4. Hips / 0.249
5. Forearm (at the
fullest point) / 0.434
Lean body weight: I +
II – III – IV + V
Body fat weight: Total
weight – Lean body weight
Body fat percentage:
[Body fat weight/Total weight] * 100
How much you should
weigh for your age and height is actually a range and not a fixed number. You
do not have to worry about your weight till your body fat falls between lean to
moderate levels. And, of course, if you have the broader frame, you are going to weigh
more than your narrower counterparts. Add to this your higher body density,
expect it not to match your scales.
This article has briefly explained five different ways to help
you find if your weight falls within the much talked about ‘ideal weight range’. All these methods can be
calculated at your convenience at your home.
If you are going by
the ‘ideal weight philosophy’, then 99% of the time you’ll be tempted to embark
on a weight loss journey. However, keep in mind the various basic factors
before you embark on this journey. The target should ideally be to keep your
waist size under control even if your net weight goes up, which might happen
when your muscle mass increases.
Practice yoga, workout
regularly, adopt a healthy diet, chuck out the bad carbs, embrace wholesome
carbs, eat fibery delights, say no to carbonated drinks and smoking, bid adieu
to processed foods, and keep up your metabolism levels high! Do these things
without fail and start noticing the difference!
Still not happy? Then it is the time you visit a professional and get to know the facts.
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comments section below!