Ideal Weight

Instead of aiming for a specific weight, consider these options

Editorial Team
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Not Just a Number on the Scale …

Dieters often aim for a specific weight, a goal which can add unnecessary pressure to health and diet. The following options can help take the pressure off.

  • Option 1: Use BMI to find your healthy weight range
  • Option 2: Aim for a body fat percentage that falls within the acceptable or fitness ranges
  • Option 3: Aim for a waist measurement that is less than that regarded as overweight

Use BMI to Find Your Healthy Weight Range

Normally, BMI (Body Mass Index) is calculated on an individual’s current weight to find the weight classification they fit into – for example, underweight, overweight or obese. It can also be used in reverse to find the weight range that would be healthy for the individual’s height.

To find your own BMI goal range, start with your height to find the weight range considered healthy for you.

EXAMPLE: FINDING A TARGET RANGE BASED ON BMI
Height5′ 9″centimeters
Current weight200 lbskilos
Current BMI2929
Current BMI weight classificationOverweightOverweight
Healthy BMI weight ranges for 5’9″ (target range)125 lbs to 168 lbskilos to kilos
BMI values for healthy weight range

Use Body Fat Percentage to Find Your Healthy Weight Range

The following ranges are from the American Council on Exercise (ACE) and therefore would be suitable as target ranges.

BODY FAT PERCENTAGE CLASSIFICATIONSWomenMen
Fitness body fat range21-24%14-17%
Acceptable body fat range25-31%18-24%

Body fat percentage is tricky to measure but can be estimated by formula – using a calculator – or measured using a variety of techniques – from simple fat calipers through to sophisticated and sometimes expensive technologies.

Waist Measurement

Waist measurement is correlated with body fat so can be useful as a benchmark. The measurements below are considered overweight, therefore aim to reach these levels or below.

AIM TO REACH THESE MEASUREMENTS OR LESSINCHESCENTIMETERS
For women (non-pregnant)35 inches88 cm
For men40 inches102 cm

References

  1. Exercise physiology: An integrated approach (Raven, Wasserman, Squires, Murray) International edition
  2. https://www.acefitness.org/resources/everyone/tools-calculators/percent-body-fat-calculator/


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