"Discussing one’s weight is certainly sensitive material," concedes Dr. Michael L. Glickman, MD, a triple board-certified family and obesity medicine physician who founded Revolution Medicine. "It’s important to practice self-love regardless of outward appearance and respect others along with their personal lifestyle choices."
That said, knowing the optimal average weight range for your body and what you can do to fall into that range (if you don't already) can help you make informed health decisions.
So, the big question: How much should you weigh? A BMI chart based on your height and weight can give you some clues as to whether you fall within your healthy, average weight range. However, experts also explain that other factors related to body composition should be considered. They also share practical tips for losing weight (if necessary) or maintaining it.
BMI stands for body mass index, explains Dr. Benedict Ifedi, MD, a family medicine doctor at Memorial Hermann.
BMI=weight (in kilograms)/height (in meters)2
BMI=weight (in pounds)/height (in inches)2 x 703
"It is easily calculated and widely used by medical professionals, insurance companies and others to define a healthy weight," says Dr. Mir Ali, MD, a board-certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.
Related: I Haven't Gained a Pound Since Menopause—Here's How I Did It
BMI Height and Weight Chart
BMI Chart
Height (in inches)Healthy BMI (in lbs.)Overweight (in lbs.)Obesity (in lbs.)
58
119-138
59
124-143
60
128-149
61
132-153
62
136-158
63
141-163
64
145-169
65
150-174
66
155-179
67
159-185
68
164-190
69
169-196
70
174-202
71
179-208
72
184-213
73
189-219
74
194-225
75
200-232
76
205-238
Don't see your height on this page? The CDC has a calculator. You can enter your height and weight to learn your ideal BMI.
Related: This Popular Diet Plan May Lower Cancer Risk
Dr. Ifedi notes that higher body fat percentages increase the risks for chronic diseases, including high cholesterol and diabetes.
Calipers. Norinskiy says doctors will use calipers to pinch skin folds and measure fat.DEXA scan (Dual energy/X-Ray absorptiometry). This uses low-dose radiation to measure body fat (and is also used to evaluate bone health).Bioelectrical impedance analysis. Norinskiy explains this analysis is done using a scale "that sends a small electrical current through the body to test for resistance and then calculates body fat mass and muscle mass."
Dr. Ali notes that these tests can be expensive, require specialized equipment and aren't always covered by insurance.
Waist size
Waist size gives you a decent picture of your visceral fat (or abdominal fat) distribution. Also known as "belly fat," visceral fat isn't just about aesthetics.
Hip-to-waist and height-to-waist ratios are ways to assess waist size. "The ideal hip-to-waist ratio is determined by dividing someone’s waist measurement by their hip measurement," Dr. Glickman says. "For men, the ideal ratio is less than or equal to 0.90. For women, the ideal ratio is less than or equal to 0.85."
"For both men and women, the recommendation is to aim for 0.5 or less to avoid increased risk for heart disease, diabetes and other metabolic issues," Dr. Glickman says.
OK, So How Much Should I Weigh?
There's no hard and fast number. "The ideal weight is specific to each patient rather than a standard measure," Norinskiy says. She adds that two people can have the same height and weight but completely different body fat percentages and muscle masses.
Related: 3 Daily Habits That Can Flatten Your Belly
High cholesterolHypertensionSleep apneaCardiovascular diseaseCancerEndocrine disorders, including diabetes
"The caveat here is that at a healthy weight, you could still be consuming unhealthy, processed foods, exposing yourself to harmful environmental factors, all of which could contribute to the same comorbid diseases," Dr. Glickman says.
2. Set simple goals
Weight can be complicated. Try to simplify what you can by setting reasonable goals. "Think FITT—frequency, intensity, type and time," Dr. Ifedi says.
Related: New Study Reveals Exactly How Many Minutes to Walk Per Day to Add Years to Your Life
FruitsVegetablesLean and plant-based proteins
Dr. Ali recommends deprioritizing sugary, high-fat and processed foods and drinks.
4. Exercise regularly
Dr. Ali says consistent exercise is essential, but it doesn't have to be high-intensity — brisk walks count.
"Increasing muscle mass helps metabolize fat, protect bone density and restore the body to a healthy metabolic set point," Dr. Glickman says. "Aim for two to three days per week of activities like weight lifting, resistance training and core-building activities like Pilates."
Related: 19 Workouts That Are Great for Your Heart
6. Give yourself grace
What you're doing isn't easy, and no one is perfect. "Do not be discouraged if you slip or do not reach your weight goals in the timeframe you envision," Dr. Ifedi says. "Be where your feet are, and keep chugging away."
7. Consult a healthcare provider
If you're concerned about your results, consult your care team—they're here to help.
Up Next:
Sources:
Dr. Michael L. Glickman, MDDr. Benedict Ifedi, MDDr. Mir Ali, MD
"Body Mass Index." National Heart, Lung and Blood Institute.
Faina Norinskiy, MSN, FNP-C
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