It is difficult to hit a target that you can't see. Likewise, when embarking on a weight loss or fitness program, it is important to know your ideal weight before you decide how much to lose or gain. Ideal weight goals vary by height and, to some extent, gender. Ultimately, however, it is your body fat percentage that matters most.
Body Mass Index
The Body Mass Index is an approximate indicator of your obesity, or lack thereof, that takes into account your height and weight. BMI is calculated by dividing your weight in pounds by the square of your height in inches, and then multiplying the resulting number by 703. If you prefer to use the metric system, simply divide your weight in kilograms by the square of your height in meters. The result will be a two-digit number, such as 28.9.
Interpreting BMI
A BMI under 18.5 is considered underweight, according to the Centers for Disease Control and Prevention. A BMI between 18.5 and 24.9 is considered healthy. A BMI between 25 and 29.9 is considered overweight. BMIs above 30 are considered obese, and BMIs of 40 or more are considered morbidly obese. Since it is normal for a women to have higher body fat percentage than a man, healthy women tend to have BMIs in the upper end of the healthy BMI range.
Ideal Weight
You can use the BMI formula to determine your idea weight. Ideal weight is best expressed in terms of a range rather than a single number. Your minimum ideal weight is 18.5 multiplied by the square of your height in inches, and then divided by 703. Your maximum ideal weight is 24.9 multiplied by the square of your height in inches, and then divided by 703.
BMI and Age
The BMI scale is the same for a 20-year old as it is for an 80-year old, according to the Centers for Disease Control and Prevention. Nevertheless, BMI is adjusted when applied to children and teens. BMI standards are different for girls than for boys, and BMI ranges are different for older children than for younger children. It is normally expressed as a percentile.
Body Fat Percentage
Direct measures of body fat percentage are superior to body weight in determining whether or not a person's weight is healthy, according to the University of New Mexico. The BMI is a very approximate method of determining body fat that does not take into account gender, body frame size or physical condition. The ideal body fat percentage range is 18 to 30 percent for women and 10 to 25 percent for men. Body fat can be measured by using calipers to measure skin folds, by hydrostatic weighing, or by Bio-electrical Impedance Analysis. Some gyms have tanks that will allow you to estimate your body fat percentage through hydrostatic weighing.
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