There are many ways to define what the ideal weight for a man is. The three main methods are body mass index, body fat, and waist-to-hip ratio. You will be able to make better choices about your health and fitness after you learn what constitutes an ideal weight for you. There are a wide variety of benefits to maintaining your ideal weight, as well as consequences if you are outside of your target zone. Always consult a doctor before deciding to make any changes to your weight.
BMI
Body mass index, or BMI, is a calculation based on your height and weight. The BMI formula, according to the Centers for Disease Control, or CDC, is your weight (lb) / (your height (in) x your height (in)) x 703. For example, a 200 lb. man who is 75 inches tall would have a BMI as follows: 200 / (75 x 75) x 703 = BMI 25. He would be classified as overweight.
BMI Chart
Underweight <18.5 lbs./in. sq.
Normal weight 18.5 to 24.9 lbs./in. sq.
Overweight 25 to 29.9 lbs./in. sq.
Obesity (Class 1) 30 to 34.9 lbs./in. sq.
Obesity (Class 2) 35 to 39.9 lbs./in. sq.
Extreme obesity (Class 3) ≥40 lbs./in. sq.
BMI does not take in to consideration body fat or lean muscle mass.
Body Fat
Body fat measurements try to differentiate between what is considered good weight, or lean mass, and bad weight, or fat mass. This means that you may be at your ideal weight even if your BMI is above normal weight. Athletes and avid weightlifters are prone to having BMIs that overestimate their obesity level. There are three different ways to measure body fat: bio-electrical impedance, underwater weighing, and skin-fold measures.
Bio-electrical impedance determines body-fat by timing the movement of small electric impulses from one side of the body to the other. Underwater weighing uses the principles of density to determine body-fat. Skin-fold measures calculate body-fat by measuring fat content at specific sites on the body. The following chart, from the American Journal of Nutrition, will help you determine if you are at your ideal body weight based on your body-fat percentage.
Age Underfat Ideal Range Overweight Obese
20-40 yrs Under 8% 8-19% 19-25% Over 25%
41-60 yrs Under 11% 11-22% 22-27% Over 27%
61-79 yrs Under 13% 13-25% 25-30% Over 30%
Waist Circumference
A male's ideal weight is also based on his waist circumference. The distribution of body weight is different for each person and this can have important implications for your ideal body weight. Measuring your waist circumference is done by wrapping a measuring tape around the body, at the naval, and taking a reading for the distance around. According to the NHLBI Obesity Education Initiative, a waist circumferences over 40 inches for males is considered unhealthy. This means you need to lose weight, or alter your body-fat, if your waist measurement is above this level.
Benefits
There are several advantages for a male to be at their ideal body weight. You will not only look good but you will feel good as well. Your will reduce your risk of all of the following: coronary heart disease, type 2 diabetes, colon cancer, hypertension, dyslipidemia, stroke, liver and gallbladder disease, sleep apnea and respiratory problems, and osteoarthritis according to the CDC. Avoiding these conditions will add quality years to your life.
Warning
Although concern for having an ideal body weight is important, you should never obsess about it. The charts presented are considered the norm; however, your particular circumstances and measures may be different, so consult with your physician before making any drastic changes to your weight. These measurements should be performed by a trained professional to ensure accuracy.
References
- NHLBI Obesity Education Initiative: The Practical Guide Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
- Gallagher et al. Am J Clin Nut 2000; 72:694-701
- Centers for Disease Control and Prevention: Obesity Health Consequences
- He´ le`ne Poirier, Jennifer S. Shapiro, Roy J. Kim, and Mitchell A. Lazar. Nutritional Supplementation With trans-10, cis-12--Conjugated Linoleic Acid Induces Inflammation of White Adipose Tissue. DIABETES, Vol. 55, June 2006
- Centers for Disease Control and Prevention: About BMI for Adults
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