How much should I weigh for my height and age?
Well, this might be a question to a lot of people that how much should I weigh according to my height and age.
There is not one ideal healthy weight for each person. There are various factors that decide a person’s weight.
• Muscle-fat ratio
• Body fat and muscle composition
• Body shape
Being overweight is not good for your health as you could become a victim to a lot of health issues such as diabetes, high blood pressure, cholesterol, Liver disease, Coronary Heart Ailments, Breathlessness, and even cancer. So knowing the correct weight for your age and height is necessary and then work hard to achieve that weight that suits best for your body shape.
There are four ways in which you can find out your ideal weight.
Method-1: Body Mass Index (BMI)
Do you want to know whether your current weight makes you overweight, underweight or your weight is just normal for your body? To know whether you have an appropriate weight, you have to find out your body mass index.
A Body Mass Index (BMI) is a measure of your body fat based on your height and weight. It is a tool that helps to decide whether a person has an appropriate body weight.
According to the National Institutes of Health (NH):
• A BMI of less than 18.5 means that a person is underweight.
• A BMI of between 18.5 and 24.9 is ideal.
• A BMI of between 25 and 29.9 is overweight.
• A BMI over 30 indicates obesity.
To calculate BMI, you can use the BMI calculator given below.
Height and weight chart
As per the BMI tables from the National Institute of Health This chart helps to determine how much a person’s weight should be according to their height.
Normal Overweight Obesity Severe obesity
|4ft 10″ (58″)||91 to 115 lbs||119 to 138 lbs||143 to 186lbs||191 to 258 lbs|
|4ft 11″ (59″)||94 to 119lbs||124 to 143 lbs||148 to 193 lbs||198 to 267 lbs|
|5ft (60″)||97 to 123lbs||128 to 148 lbs||153 to 199lbs||204 to 276 lbs|
|5ft 1″ (61″)||100 to 127lbs||132 to 153 lbs||158 to 206lbs||211 to 285 lbs|
|5ft 2″ (62″)||104 to 131lbs||136 to 158 lbs||164 to 213lbs||218 to 295 lbs|
What is the problem with BMI?
BMI only takes height into consideration and it isn’t always accurate as it doesn’t account for other factors like muscle composition, body shape, and fat distribution.
BMI can be a good guideline for your weight as it can offer a rough idea of whether or not a person’s weight is healthy but it does have some drawbacks.
For example- older adults often store more body fat than younger adults. Athletes tend to be very fit and have little body fat, they have high BMI because they have more muscle mass that contributes to a higher weight but that doesn’t mean they are overweight. So with these examples, we can say that BMI number may not always be a good indicator of whether a person is at their ideal weight.
What are other methods to determine a healthy weight?
There are various other methods that will guide you on how much you should weigh.
1) Waist-to-hip Ratio
Body composition and where you store most of your fat can have a great impact on your overall health. Researches have shown that people who have more body fat around their middle are more likely to face health issues such as diabetes and cardiovascular disease (CVD) as compared to those people who store body fat around their hips.
The Waist-to-hips ratio is a measurement that helps in the comparison of the waist size with that of the hips.
The higher the waist measurement in proportion to the hips, the greater the risk. Because ideally, your waist should have a smaller circumference than your hips. WHR more than 0.90 in men and 0.85 in women suffer from abdominal obesity.
Many scientists believe that the WHR ratio is more accurate than BMI. A study in 2015 on 15,000 adults shows that people with normal BMI but a higher WHR were still more like to face health issues.
How to measure your Waist-to-hip ratio?
1. Take a measurement tape and start measuring around your waist in the narrowest part, usually just above the belly button.
2. Divide this measurement by the measurement around your hips at its widest part.
For instance- If a person’s waist is 28 inches and their hips measure 36 inches, then on diving 28 by 36 we will get 0.77.
• Below 0.9: The risk of cardiovascular health problems is low.
• From 0.9 to 0.99: The risk is moderate.
• At 1.0 or over: The risk is high.
• Below 0.8: The risk is low.
• From 0.8 to 0.89: The risk is moderate.
• At 0.9 or above: The risk is high
Health risk Females Males
low 0.80 or lower 0.95 or lower
moderate 0.81 to 0.85 0.96 to 1.0
high .86 or higher 1.0 or higher
A person with a higher WHR is likely to face more health issues. Even a study on 1,349 people in 11 countries, in the year 2013 showed that those people with higher WHR had a greater risk of medical and surgical complications.
However, WHR is not always a better tool for everyone including children, pregnant women, and people who are shorter than average.
2) Waist-to-height Ratio
Another method to know your ideal weight that focuses on fat measurement in the middle of your body is measuring your waist-to-height ratio.
If your wait measurement is more than half of your height then you might be at a high risk of heart diseases and several other health issues.
For example, a 6-foot tall person should ideally have a waist that’s less than 36 inches.
How to measure the waist-to-height ratio
To measure WtHR, a person should divide their waist size by their height. If the answer is 0.5 or less, then they might have a healthy weight.
Even a study in 2017 on adult men and women show that the waist-to-height ratio might be a better indicator for obesity
WHtR range Underweight Healthy weight Overweight Obese
females less than 42% 42%–48% 49%–57% greater than 58%
males less than 43% 43%–52% 53%–62% greater than 63
According to the Centers for Disease Control and Prevention (CDC), the man with a waist size of 40 inches or above and a woman with a waist size of 35 inches or above has a higher risk of type-2 diabetes, high blood pressure, and coronary artery disease than other people.
3) Body fat percentage
Body fat percentage is the weight of a person’s fat divided by their total weight. It is an indicator of obesity.
Body fat is divided into two types-
1. Essential Fat-It is the fat that is required by your body to survive. According to the American Council on Exercise (ACE), For men, essential fat should be 2-4 percent and for women, it should be 10-13 percent.
2. Storage Fat- Storage fat is stored in the body to protect the internal organs in the chest or abdomen. The body utilizes it for getting energy.
Activity level Male body type Female body type
Athletes 6–13% 14–20%
Fit non-athletes 14–17% 21–24%
Acceptable 18–25% 25–31%
Overweight 26–37% 32–41%
Obesity 38% or more 42% or more
Age 20–29 30–39 40–49 50–59 60–69
Females 16%–24% 17%–25% 19%–28% 22%–31% 22%–33%
Males 7%–17% 12%–21% 14%–23% 16%–24% 17%–25
A high percentage of body fat results in various health issues such as diabetes, heart disease, stroke, and hypertension.
How to measure body fat percentage?
It is best determined in consultation with your nutritionist and fitness coach.
You can use at-home tools to determine your body fat percentage but doctors have the accurate methods.
Some techniques to calculate the body fat percentage is:-
• hydrostatic body fat measuring, or “underwater weighing”
• air densitometry, which measures air displacement
• dual-energy X-ray absorptiometry (DXA)
• bioelectrical impedance analysis
The fat under your skin is not the reason to worry but the body fat stored around your organs is that may cause various health issues.
4) Body shape and waist
Most of the studies show that fat storage especially around the belly is the most dangerous of all that can cause various health issues. Men are more likely to develop body fat around their waist and have higher waist measurements while women age and especially after menopause, because of their hormones changes their body weight increases. For this reason, it may be best to pay attention to how your clothing fits, rather than checking the scale, says Parrella.
Body Mass Index (BMI), Waist-to-hip ratio (WTH), Waist-to-height ratio (WtHR), and Body Fat percentage are the four methods of finding your healthy weight. Start eating healthy food, eat clean, do regular exercise, keep your calories on track, in this way you will be able to maintain your body weight and achieve your ideal body weight soon.
If you are concerned about your weight, waist size, or body composition then you should speak to a doctor or nutritionist. They will be able to advise about suitable options.