What should your ideal weight be?

This is a question that can be answered using different methods. And since this is the most frequent question we usually encounter, might as well provide a concise guideline on how to determine one’s ideal weight.

There are several factors to be considered in determining one’s ideal weight. This includes age, height, gender, bone density, muscle-fat ratio and among others.

It should be noted that one’s weight can be ideal for him or her but would differ for another because of their different circumstances. You may be having instances of comparing your weight against your friends or family – this would make you seem risking too much or nothing at all in aiming for something that is not ideal for you personally. Sometimes even comparing yourself with others may not be the best way. This is because weight levels in reference to race can also differ and may not be a good measurement of comparison.

Below are some of the best methods to obtain your ideal individual weight:

1. Body Mass Index (BMI)

The Body Mass Index is a measurement of your weight in reference to your height. The following measurements are widely accepted worldwide:

• You are underweight if you have a Body Mass Index < 18.5
• You are within your ideal weight if you have a BMI within the range of 18.5 to 25
• You are overweight if you have a BMI between 25 to 30
• You are considered obese if you have a BMI greater than 30

Note: Some countries use 20 as the BMI lower limit to indicate underweight people who have BMI lower than that

2. Waist Hip Ratio (WHR)

The Waist Hip Ratio is a measurement in reference to the circumference of your waist against your hips. These are calculated by measuring the smallest circumference of the waist (just above the belly button) then divide it with the widest circumference of the hip.

The following are the considerations of the risk of cardiovascular problems against your WHR in reference to your gender:

Female

• <0.8: low risk
• 0.8 – 0.89: Moderate risk
• >0.9: High risk

Male

• <0.9: low risk
• 0.9 – 0.99: Moderate risk
• >1: High risk

3. Waist to Height Ratio

Studies have shown that the Waist to Height Ratio is a better indicator of measuring the risk of heart problems than measuring BMI. The standard is to keep the circumference of your waist to less than the half of your height.

4. Body fat percentage

This is a measurement of your total body fat divided by your total body weight. The following classifications are widely acceptable measurements:

Female

• Acceptable: 25 – 31%
• Overweight: 32 - 41%
• Obese: >42%

Male

• Acceptable: 18 – 25%
• Overweight: 26 - 37%
• Obese: >38%

There are several ways in determining your ideal weight. The main aim here is to be within those indices in order to be healthy.

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