Do You Know Your Ideal Weight?
When it comes to gauging your ideal body weight, there is no one-size-fits-all formula.
You may think you know your ideal weight but do you know what your ideal weight should be?
It’s not as simple as you might think.
A person’s ideal weight can depend on their frame size – small, medium or large – as well as
body composition, which is the ratio of muscle to fat.
You may appear to be over your ideal weight, but have a very low percentage of body fat and
increased muscle mass. Keep in mind: The goal of your diet should be to lose body fat – not merely pounds.
A popular way to calculate ideal weight has been using the Hamwi formulas, which were
created way back in the 1960s by Dr. G.J. Hamwi.
For women: 100 pounds for the first 5 feet, adding 5 pounds for each additional inch
For men: 106 pounds for the first 5 feet, adding 6 pounds for each additional inch
Using the Hamwi formulas, a 5’5’’ woman’s ideal weight would be 125 pounds, while a 6’0’’
man’s ideal weight would be 178 pounds.
Take a deep breath and remind yourself: There is no one-size-fits-all ideal weight!
While the Hamwi formula provides a baseline ideal weight, a person can still fall within a
healthy range by weighing less or more than the ideal weight.
By calculating your BMI ([weight in pounds / height in inches squared] x 703), you can
determine whether you are within a healthy weight range. A healthy BMI range runs from 18.5-24.9. BMI is used for both men and women.
This means that a 5’5” individual can weigh anywhere from 111 to 150 pounds and be
considered to be at a healthy weight. A 6’0” individual can weigh anywhere from 137 to 184
pounds and be considered to be at a healthy weight.
Remember that BMI does not take body composition into account, so a person with more
muscle than average may appear to have a high BMI, but still be considered healthy.
When starting a weight-loss plan, the focus should be not just on losing weight but on losing
fat. Excess fat, especially around the midsection, increases risk of developing disease,
particularly heart disease and diabetes.
This is best achieved following a balanced diet that includes great-tasting meals like those
offered here at MealPlanMap.com and regular exercise. Once you reach a healthy BMI, you can
decide whether you feel comfortable staying at that weight or whether you think you would be
more comfortable losing a few more pounds.
You are unique. You have your own ideal weight that makes you feel comfortable.
We can help you reach your ideal weight. We offer proven meal plans with recipes that are
nutritionally balanced to help you achieve your weight-loss goal.
BOTTOM LINE: Don’t get hung up on a number on a scale. But do find the weight where you
feel great and you lessen your risk of weight-related illness. Research has shown that you do
not have to reach your “ideal” body weight to have optimal health. In fact, a weight loss of 5%-
10% of your initial body weight can bring about marked improvements in health.
John McGran has been writing about health and weight loss for several national companies since 2000. He brings his knowledge of diets — and his passion for dropping pounds — to Meal Plan Map because he believes it is the future of smart, stress-free eating and improved health.