Have you ever wondered how much you should weigh? Although there is no general answer to this, you can determine some reference values yourself. That’s how it’s done.
What is the ideal weight anyway?
Contrary to a simple mathematical problem, there is no right answer here. Every body is different, the ideal weight depends on many factors:
- Body fat and muscle composition
- stature, etc.
There are now different models for calculating a reference range in which the ideal weight should lie. In this case, ideal has nothing to do with aesthetics, but refers to scientific findings about the role that too much body fat plays in the development of certain diseases such as type 2 diabetes mellitus or cardiovascular disease or the negative consequences of being underweight.
Depending on your height, this ideal range can be up to 20 kg. So there is not one value that applies to everyone. However, as the risk of various diseases increases with some degree of overweight, you should strive for a healthy but at the same time durable weight.
The following key figures provide information on how much you should weigh in order not to exceed a certain value.
Use BMI to calculate how much you need to weigh
When it comes to getting a reference range for the ideal weight, body mass index (BMI) is most often used. This can be calculated for adults with a simple formula: body weight divided by height in second.
Body weight (kg): Height (m²) = BMI
With a height of 1.75 m and 82 kg your BMI would be: 26.77 (slightly overweight)
If you do not want to do the calculation yourself, you can e.g. use the BMI calculator from the Federal Center for Nutrition.
a message: The calculation examples above can not be transferred to children. Information on how much children should weigh at different ages and growth stages can be found in the “Tut uns gut” brochure from the Federal Department of Health.
Order body fat weights with BMI calculator from Amazon (DISPLAY)
BMI classifications according to WHO
The World Health Organization (WHO) specifies the following reference ranges for BMI classification:
- Under 18.5: Underweight
- 18.5 to 24.9: normal weight
- 25 to 29.9: overweight
- 30 to 34.9: obesity (obesity) grade I
- 35 to 39.9: Grade II obesity
- Over 40: Grade III obesity
How much should I weigh: table
Graphics: Lukas Böhl
* The figures presented here are sample mean values calculated using data from the Federal Center for Nutrition and the United States Department of Health and Human Services.
Criticism of BMI
Just as a household weight only shows the weight and not the body fat percentage, BMI does not distinguish between fat and lean mass (bones, muscles, etc.). So a very muscular athlete could have a BMI over 25 even though their body fat percentage is not in the critical range. The calculation of BMI also does not take into account where the fat is located on the body. However, since abdominal fat in particular is a health problem, other measurement methods should also be used to calculate the ideal weight.
Also read: Get rid of belly fat
Other methods of determining the ideal weight
waist to hip ratio
The waist-to-hip ratio is not based on height in relation to weight, but on the hip and waist circumference.
To determine the waist-to-hip ratio:
1. Stand up straight, push your feet together and exhale. Take a tape measure and measure your waist in the narrowest place just above the navel.
Now measure your hips at the widest point, ie at the widest point of the buttocks.
Divide the waist measurement by the hip measurement and you get your waist-to-hip ratio.
According to the WHO, the following values are considered healthy:
Men: 0.9 or less
Women: 0.85 or less
But even this measurement method is not infallible. Muscular or broad hips (eg due to lipedema) can falsify the result, as well as a height of less than 1.50 m. Therefore, the method is also unsuitable for children.
With the waist size index, the waist circumference is offset in relation to the height. The calculation is very simple.
1. Measure your waist above the navel.
2. Divide this value by your height.
waist-to-height ratio waist circumference: height
According to the Robert Koch Institute (RKI), a result above 0.5 – regardless of age and gender – is the limit for obesity. The limit for underweight is around 0.42 to 0.43.
body fat percentage
There are many methods to measure body fat percentage: bioimpedance analysis, dual X-ray absorptiometry, air displacement plethysmography, etc. With a caliper and an online calculator, it should also be possible to determine body fat at home. However, it can be difficult for lay people to find the right measuring points and work accurately. This can falsify the results. Especially since there are different measuring methods and a good caliper is not exactly cheap. It is therefore advisable to have a body fat measurement done by a doctor or a trained fitness trainer.
Reference values for body fat percentage in women and men
Also Read: Can Men Lose Belly Fat Faster Than Women?
How meaningful are such values?
Although the measurement methods mentioned here are based on scientific results and are certainly suitable for achieving a quick and cheap classification of one’s own weight, one cannot conclude from this that fat equals disease, slim is healthy. Your results must be taken for what they are: statistical values. However, this does not replace a medical examination and diagnosis.
Useful information for eating disorders
If you or a loved one suffers from an eating disorder, you will find helpful information and help available on the website of the Federal Department of Health or at the Federal Center for Health Education.
Now read on: 6 tips to boost your metabolism