Confused between your actual weight and BMI? Are you questioning yourself, how much should I weigh? Remember, the actual weight and BMI varies from person to person. Follow our guide to find out the ideal weight of yours.
Find Out Your Ideal Weight
If you have never calculated it before then it can be a bit trickier. The World Health Organisation (WHO) still use BMI (Body Mass Index) as a guide, but according to many medical professionals, this is an inadequate and often inaccurate method.
Many believe BMI generally overestimates the ideal weight for shorter people with little muscle mass and underestimates the ideal weight for taller, fitter people. It is not a great way as it uses only height and weight without taking body composition into account.
It’s a fact that a person could be muscular with very low body fat levels and be in fantastic shape. However, because muscle is heavy BMI would mark them as obese. If we go in this way then we have to consider many athletes obese by only looking at their BMI. BMI is often criticized for this.
Remember, there are many factors while calculating your ideal weight, diving in to exercise and weight training can make you heavier as you carry more muscle.
What should be your BMI?
BMI is determined by dividing your weight (or ‘mass’) in kilograms by your height in meters, squared – i.e. BMI = mass in kg ÷ (height in meters x height in meters).
You’ll find a BMI calculator on the CDC website. Current guidelines state that a BMI between 18.5 and 24.9 is considered healthy. Those with a BMI of 18.5 or under are considered underweight, whilst those with a BMI of over 25 are classed as overweight.
What makes BMI questionable is that it doesn’t take frame size or body composition into account. The ideal body weight for someone with a small frame is considerably lower than the ideal body weight for someone with a large frame.
Remember, if you exercise regularly, you are likely to have a higher BMI than a sedentary person with the same measurements, as you’re likely to have a higher ratio of muscle to fat.
Hamwi Method: Calculate Your Ideal Body Weight
While there are a number of ways to calculate ideal body weight, Hamwi Method is probably one of the best as it takes body frame size into account to enhance accuracy.
Dr G.J. Hamwi states that the ideal weight for a woman who is 5ft tall is 100lbs (i.e. 7st 2lbs, or approx. 45kg). Add 5lbs (approx. 2.2kg) for every inch of height over 5ft. For example, a woman who is 5’4 would add 20lbs, making her ideal weight 120lbs, or 8st 8lbs (approx. 54.5kg). For a man, start at 106lbs, adding 6lbs for every inch over 5ft.
Women with a small frame should subtract 10% from this result. If you have a large frame, you should add 10%. So, after adjustment, the ideal body weight for a small-framed woman of 5’4 becomes 108lbs (7st 7lbs, or approx. 49kg).
This weight would place her on the borderline between healthy and underweight according to her BMI calculation (18.5). The ideal body weight for a large-framed woman becomes 132lbs (9st 6lbs, or approx. 60kg). This weight would place her towards the upper end of the ‘healthy’ BMI range, with a result of 22.7.
Calculate Frame Size
Measuring your wrist circumference with a tape measure is a simple and reliable proxy for calculating frame size.
Women under 5’2
Small: wrist circumference less than 5.5″
Medium: wrist circumference between 5.5″ and 5.75″
Large: wrist circumference over 5.75″
Women between 5’2 and 5’5
Small: wrist circumference less than 6″
Medium: wrist circumference between 6″ and 6.25″
Large: wrist circumference over 6.25″
Women over 5’5
Small: wrist circumference under 6.25″
Medium: wrist circumference between 6.25″ and 6.5″
Large: wrist circumference over 6.5″
Men over 5’5
Small: wrist circumference under 6.5″
Medium: wrist circumference between 6.5″ and 7.5″
Large: wrist circumference over 7.5″
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Best Body Composition Monitors
If you are looking at your weight then it’s better to track it down by using some good and accurate bathroom scales. Here are some of the best scales to keep track of your weight.
1. Omron Body Composition Monitor with Scale
- 7 different fitness indicators
- Bioelectrical impedance method
- Large LCD display
- Pre-program up to 4 user profiles
- Stores up to 90 days of memory
Omron’s full body composition monitor differs from any other fitness measurement equipment on the market. The groundbreaking design has been clinically demonstrated to be as accurate as much more expensive procedures used by physicians and other health experts.
This cutting-edge Omron Body Composition Monitor and Scale provides a more complete view of your health and the efficacy of your training activity. You receive a precise readout immediately in the comfort of your own home by utilizing modern sensors.
Reviewers say: “Like it. By following its instructions we got all the information as needed. Good for tracking up to 4 people with 90 days history of weight plus any guests none historically weight data.” says one buyer.
2. Tanita FitScan Segmental Body Composition Monitor
- Advanced segmental body composition analyzer
- Auto-recognition for 5 users
- Innovative color display
The FitScan body composition analyzer is an excellent tool for evaluating the efficacy of any exercise or health plan. This 8-electrode Body Composition Monitor provides 20 readings: 10 whole body AND 10 segmental (arms, legs, and trunk area), allowing you to observe exactly how your body is responding to specific exercise and changes in lifestyle.
This Monitor helps you in tailoring your exercise and dietary requirements to meet your goals by measuring body fat and muscle mass trends, analyzing your BMR, and indicating hydration levels. The extra-large LCD displays a color-coded analysis of your overall and segmental body fat and muscle mass, and the retractable wire keeps the handset neatly tucked inside the main device for safe storage.
Reviewers say: “Provides a whole lot of good data, fairly painlessly – it is as accurate a means to monitor body composition as you will find anywhere – and they make the big professional units that cost thousands more, using the same body modeling mathematics – but you need to be consistent in when and how you use it to obtain real accuracy.” says one buyer.
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