How Much Should I Weigh

When asking yourself the question, “how much should I weigh?”, there are many variables you will need to take into consideration.

For example, a very fit, athletic build individual with very little body fat could weigh more than a couch potato with a beer belly, but both happen to be of similar height.  This might be the case for no other reason than the fact that muscle weighs more than fat.

With this being understood, in order to get a rough idea of what your ideal weight should be, there are several different ways to calculate this measurement to see where you are.

One of the more common methods is by calculating your Body Mass Index (BMI). BMI is a very common calculation typically used to make a broad measurement of a person’s level of fitness in terms of being underweight, normal, overweight or obese. It is calculated from your height and weight.

BMI is a way to get an estimate of body fat, which is often considered a good indicator of your risk for common diseases that can occur with more body fat.

Here is the formula for how BMI is calculated:

Pounds and inches Formula:
weight (lb) / [height (in)]² x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Kilograms and meters (or centimeters) Formula:
weight (kg) / [height (m)]²

With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Use the below BMI Calculator to determine your Body Mass Index.

Height: ft. in.

Weight: lbs.

Your Body Mass Index is:

Here is how to rate your BMI score:

BMI  Chart:
Underweight Below 18.5
Normal 18.5–24.9 
Overweight 25.0–29.9
Obesity 30.0 and Above

 Although BMI can be used for most men and women, it does have some limits:

•At the same BMI, women tend to have more body fat than men.
•Highly trained athletes and bodybuilders may have a high BMI because of increased muscularity versus increased body fat.
•At the same BMI, older people, on average, tend to have more body fat than younger adults. ¹

Another common way to measure your ideal weight is with the your Waist-Hip Ratio (WHR).

Waist–hip ratio, or often called waist-to-hip ratio, is the ratio of the circumference of the waist in comparison to that of the hips.  With a measuring tape, you measure the circumference of your hips at their widest spot. Next, you measure your waist at the smaller circumference of your waist, usually just above the belly button.

To determine the ratio, divide your waist measurement by your hip measurement.

Research shows that people with "apple-shaped" bodies (with more weight around the waist) often have a higher chance of health risks than those with "pear-shaped" bodies who carry more weight around the hips. ²

*Chart Source: National Institutes of Health

For me personally, in determining how much should I weigh, I prefer to measure what my actual body fat percentage is. This not only helps me understand where my overall fitness level currently is, but also helps me evaluate if a particular fitness program and diet is helping me to gain muscle weight and hopefully losing unwanted fat at the same time.

Your body fat percentage is calculated taking the total weight of the person's fat divided by the person's total body weight. The percentage of essential body fat for women is greater than that for men. The percentage of essential fat is 3%–5% in men, and 8–12% in women. ³

There are a number of ways to calculate estimated body fat percentage such as using calipers to do it yourself, hand held machines that calculate via electrical pulses, or going to specific locations that have more accurate measuring devices like dunk tanks that measure you as you are submerged in water.

As you can see, there are many ways you can determine what your ideal weight should be. You may want to take all these calculation methods into consideration, however it’s my opinion that because everyone’s body type is so different, having your body fat analyzed at a center dedicated to providing you with an accurate reading according to your unique body should be the most reliable way to determine your current overall fitness as determined by your weight.

Sources:
1. Formula and BMI Limitations: CDC Centers for Disease Control and Prevention
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
2. University of Maryland Medical System. http://www.healthcalculators.org/calculators/waist_hip.asp
3. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Body Composition Chapter 6, U. Michigan Exercise Physiology presentation.