Weight is a heavy topic (see what I did there?). It should go without saying that this point that you're so much more than a number on a scale, and that many factors affect your overall health, including ones you cannot control, such as genes.
"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."
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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.
"It is ... essential to understand the health impact of our lifestyle choices, which can influence disease expression, longevity, and overall quality of life," Dr. Glickman adds.
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.
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BMI stands for body mass index, explains Dr. Benedict Ifedi, MD, a family medicine doctor at Memorial Hermann.
Dr. Glickman says doctors will calculate BMI by dividing your weight in kilograms by your height in meters squared. Here's the exact formula:
BMI = weight (in kilograms)/height (in meters)2
In the U.S., doctors need to do a little extra work to get inches and pounds. By that, he means multiplying the final result by 703. In other words, the BMI formula in the U.S. is:
BMI = weight (in pounds)/height (in inches)2 x 703
One benefit of using BMI is its formulaic nature, at least for people in healthcare.
"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.
However, BMI is controversial, and Dr. Ali says it has drawbacks. "It does not take into account age, race, ethnicity and body composition, to name a few factors," Dr. Ali points out.
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BMI Height and Weight Chart
A BMI chart takes into account your height and weight.
BMI Chart
National Heart, Lung and Blood Institute
Height (in inches)Healthy BMI (in lbs.)Overweight (in lbs.)Obesity (in lbs.)58
91-115
119-138
143+
59
95-119
124-143
148+
60
97-123
128-149
153+
61
100-172
132-153
158+
62
104-131
136-158
164+
63
107-135
141-163
169+
64
110-140
145-169
174+
65
114-144
150-174
180+
66
118-148
155-179
186+
67
121-153
159-185
191+
68
125-158
164-190
197+
69
128-162
169-196
203+
70
132-167
174-202
209+
71
136-172
179-208
215+
72
140-177
184-213
221+
73
144-182
189-219
227+
74
148-186
194-225
233+
75
152-192
200-232
240+
76
156-197
205-238
246+
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.
Importantly, there is no formal weight chart according to age. It also doesn't separate average weights by sex. Therefore, there isn't an official "healthy weight for women. However, other body composition factors do take sex into account (but again, not age).
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"Body fat percentage is a portion of body weight that is composed of fat tissue," Dr. Ifedi says.
Dr. Ifedi notes that higher body fat percentages increase the risks for chronic diseases, including high cholesterol and diabetes.
Body fat percentage can be measured using various tools, explains Faina Norinskiy, MSN, FNP-C, a senior nurse practitioner and program coordinator at Long Island Jewish Valley Stream. These tools include:
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.
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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.
"Visceral fat is the fat stored around the internal organs, and having excess visceral fat is tied to an increased risk of cardiovascular disease, insulin resistance and hormonal imbalance versus fat distribution elsewhere," Dr. Glickman says.
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."
Dr. Glickman notes that the ideal height-to-waist ratio is determined by dividing your waist measurement by your height. There are no sex differences in this ratio.
"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.
Related: Belly Fat Is a Lot Less Dangerous if You Do This One Thing, Says New Study
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.
Still, Dr. Ali says the above measurements—BMI, waist size and body fat percentages— offer valuable insights, but they're not the whole picture."It is also helpful to speak to a health care provider who can help to determine a healthy weight," Dr. Ali says.
Related: 3 Daily Habits That Can Flatten Your Belly
Knowing the benefits of losing weight might motivate you. Dr. Glickman says that achieving and maintaining a healthy weight can make you less vulnerable to:
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.
Related: Cardiologists Can't Stand This One Popular Diet
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.
For example, Dr. Ifedi says you might set a goal to walk for 30 minutes at a moderate intensity three times per week.
Related: New Study Reveals Exactly How Many Minutes to Walk Per Day to Add Years to Your Life
Norinskiy suggests following a diet that prioritizes:
FruitsVegetablesLean and plant-based proteinsDr. Ali recommends deprioritizing sugary, high-fat and processed foods and drinks.
Related: Everything You Need to Know About the Blue Zone Diet—Including Exactly What to Eat On It
4. Exercise regularly
Dr. Ali says consistent exercise is essential, but it doesn't have to be high-intensity — brisk walks count.
Aim to work up to 150 minutes of moderate-intensity cardio each week, which you might break into 30-minute workouts five times weekly. And don't forget strength training.
"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."
And don't forget to refuel post-workout! "Make sure to support muscle growth with protein intake, increasing the amount of protein on more physically demanding days," Dr. Glickman stresses.
Related: 19 Workouts That Are Great for Your Heart
The mind-body connection is real. "Stress triggers a slew of metabolic dysfunction and inflammation and increases the risk of many chronic diseases [s]," Dr. Glickman says. "Make sure to reflect on stress levels, obtain adequate sleep, and try methods like meditation, talk therapy, restorative yoga and acupuncture."
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."
Related: Why Some Women Face 78% Higher Stroke Risk—and What to Do About It
7. Consult a healthcare provider
If you're concerned about your results, consult your care team—they're here to help.
"Registered dieticians can help with your intake," Norinskiy says. "Physical therapists can help you get moving. Medical weight management specialists can help evaluate you for causes that can prevent you from losing weight or that may be causing you to gain weight. They can also prescribe medication to help if needed and appropriate."
Up Next:
Related: Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan
Sources:
Dr. Michael L. Glickman, MDDr. Benedict Ifedi, MDDr. Mir Ali, MD
"Adult BMI Calculator." CDC.
"Body Mass Index." National Heart, Lung and Blood Institute.
Faina Norinskiy, MSN, FNP-C
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