What Is a Healthy Weight for Me?

If you’re wondering if there is a definitive “healthy weight,” here’s the truth: There is no absolute, perfect number you should aim to achieve.

Your healthy weight depends on several different factors and there is no way we can all fit into the same mold.

That said, everyone is at a healthy weight, or better yet, a healthy weight. range — can work to limit their risk of weight-related health problems. Here’s how to estimate yours.

How to find your healthy weight

Age, height, sex, bone densityYour muscle-to-fat ratio and overall health can influence your weight.

While there is no definitive formula to calculate your healthy weight, there are four common metrics that medical professionals use:

While these measurements won’t give you a magic number to aim for, they can be used as a guide to determine a healthy weight range.

(Although, again, this isn’t an exact science; it’s also important to pay attention to other factors, like your energy levels, how your clothes fit, and how well you feel in general.)

What is body mass index (BMI)?

Body mass index (BMI) is an estimate of body fat based on a person’s weight and height.

Doctors can use your BMI as a screening tool to determine if you are at risk of developing health problems related to obesity such as heart disease, high blood pressure, type 2 diabetes, and sleep apnea.

TO calculate your BMIDivide your weight in pounds by your height in inches squared and multiply the result by 703. (Or just use a online bmi calculator.)

The resulting number predicts where you fall on the weight spectrum:

• Underweight = BMI <18.5
• Normal weight = BMI 18.5–24.9
• Overweight = BMI 25–29.9
• Obesity = BMI of 30 or more

You can get an idea of ​​your recommended weight range for your height by checking this BMI table from the National Institutes of Health.

However, the Center for Disease Control and Prevention (CDC) notes that BMI is It is not a reliable method to measure body composition, which is extremely important, because it only measures “excess weight” and not excess fat.

Excess weight is not always bad. someone who carries a lot of muscleFor example, they may have a high BMI even though their body fat percentage is quite low.

That’s why it’s important to also consider other metrics, such as the child’s waist circumference and fat percentage.

What is absolute waist circumference?

Absolute waist circumference is a fancy term for your waist measurement in inches. This measurement should be taken about an inch above the belly button, says the nutrition scientist. Eric Feigl-DingDoctorate.

“People with apple-shaped bodies (or with a lot of fat around the abdomen) have high levels of risk for health problems, especially when their waist circumference is more than 35 inches (for women) or 40 inches (for men),” he explains.

How can this information help you determine your healthy weight? In general, if your waist circumference falls below that threshold, your weight is likely within a healthy range.

What is the hip-waist ratio?

Like BMI and absolute waist circumference, measuring your hip-to-waist ratio is another quick way to estimate if you’re at a healthy weight.

To calculate your hip-to-waist ratio, simply divide your waist measurement (in inches) by your hip measurement (taken at the widest part of your buttocks, also in inches).

The resulting number can be used to predict your risk of developing Health conditions such as heart disease.especially in women.

For men, the waist-to-hip ratio of:

• Less than 0.9 = low risk
• 0.9 to 0.99 = moderate risk
• 1 or more = high risk

For women, proportions of:

• Less than 0.8 = low risk
• 0.8 to 0.89 = moderate risk
• 0.9 or more = high risk

Similar to BMI, reducing your waist-to-hip ratio to the “low risk” range means your weight is likely to be in or near a healthy range.

What is body fat percentage?

We get it: when you’re trying to lose weight, you want to see the number on the scale go down.

But water retention, muscle mass, and hormones can cause the scale to fluctuate, so focusing on weight isn’t the best way to evaluate whether your healthy lifestyle is paying off.

By keeping track of your body fat percentageHowever, you can get an idea of ​​how much fat you’ve lost, even if the number on the scale doesn’t change.

And research suggests that body fat percentage (the percentage of your weight that comes from fat) may be a best predictor of cardiovascular risk factors than BMI.

So how do you measure body fat percentage? The most reliable methods include a DEXA (X-ray) scan, underwater weighing, or bioelectrical impedance.

Some of these methods can be done at home (you can buy a body fat scale online that uses bioelectrical impedance), but to get a more accurate estimate of your body fat percentage, you’ll need to let a professional perform the measurement (ask your doctor for a recommendation).

Find your healthy weight without crunching the numbers

When it comes to determining and achieving your goal weight, some of the most important variables cannot be calculated or measured.

Take stock of how you feel overall: do you have enough energy to be as active as you would like during the day? Does your annual physical exam show that you are in good health? Are you eating and sleeping well?

Pay attention to that instead of focusing solely on what you see on the scale.

“It’s always about having a better weight, not a perfect weight,” he says. Marty DaveyMS, RD “Aiming for a better weight is much more useful because it is achievable. A 280-pound person who loses even 10 percent of their weight is still obese, but has fewer health risks. “That’s a victory.”