How much should I weigh?

Author: Rod Ferris, CPT (ACE, YMCA), CPAFLA



What is a healthy weight?

The easiest way to find out what a healthy weight is for you is to find out your BMI and refer to the chart to the below. 

What is the easiest way to acheive a healthy weight?

Proper physical activity (3-4 times per week) and an active healthy lifestyle is most likely going to yeild a desired healthy body weight.

Body Types

Some people naturally have a high metabolism and being thin without having a healthy eating habit and healthy lifestyle doesn’t mean they are healthy; but a person who seems to be overweight can be healthy according to the Body Mass Index (BMI) chart.

Warning

A BMI chart can be misleading if you are a person with plenty of muscle mass (such as athletes).

Also, people with a low muscle mass may also find the chart misleading. Checking the waist circumference is also highly essential in evaluating the risk of high visceral fat that also increases the risk of diseases. Waist circumference varies from male to female. 

Men with waist circumference more than 40 inches and women with more than 35 inches are considered with unhealthy weight. 

The height to weight ratio also varies from men to women. Browse below and see how you fall on the chart. If you are more in the red you can be more at risk.

Healthy Weight BMI Chart

<----Healthy Weights---->

<----Higher Risk-----> 

BMI   19    20   21   22    23   24   25   26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
Height                              
4'10" 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191
4'11" 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198
5' 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204
5'1" 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211
5'2" 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218
5'3" 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225
5'4" 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232
5'5" 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240
5'6" 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247
5'7" 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255
5'8" 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262
5'9" 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270
5'10" 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278
5'11" 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286
6' 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294
6'1" 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302
6'2" 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311
6'3" 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319
6'4" 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328


Where do you fall on the chart?

The calculation of weight using BMI is essential in checking whether your body weight is increasing with the risk of diseases like cardiovascular disorders, obesity, cholesterol, high blood sugar etc.

Body types

Other than height to weight ratio for determining a healthy weight, you can also evaluate your weight according to your body type. According to the easiness of gaining body weight, body types are classified as ectomorph, mesomorph and endomorph body types. Usually someone who is an ectomorph will have an easier time to stay in a healthy body weight which is determined by the BMI chart.

 

Underweight

While a BMI below 18.5 is considered underweight and anyone falling in this category should consider looking into learning how to gain weight and see a medical professional to assess why your BMI is so low.

Normal

The normal BMI count is found to be between 18.5 and 25. You would not need to worry about seeing anyone at this time (with regards to your weight) as your BMI is considered normal.

Overweight

BMI between 25 and 30 is generally considered overweight. While those with BMI higher than 30 are considered withhigh risk of obesity and other diseases.

How can I lose weight?

Step 1

A 2000 calorie meal plan that includes fruits, vegetables, and protein rich diet other than junk foods, oily snacks.

Step 2

A circuit training program or a 20 minute workouts is highly essential that includes heart healthy exercise without taking rests in between that helps to burn off the excess fat in your body.

Step 3

A weight training log is necessary as it includes the recording of weight training progress so as to evaluate the resistance and effectiveness of the workouts in order to manifest increased strength gaining.

How can I gain weight?

Step 1

With the help of a diet calculator, BMI chart, body fat calculator and waist-to-height ratio,  you can calculate the required amount of calories needed to gain 1-2 pounds a week.

Step 2

A hypertrophy muscle workout plan is an advanced muscle mass exercise is set according to changing repetition by week, sets and weights so as to improve muscular and cardiovascular strength.

Step 3

A healthy calorie packed meal plan includes meat, egg, dairy products,nuts, eggs, poulty, turkey, fruits and vegetables.