A healthy body weight can lower your risk of disease and make everyday activities easier to perform. Currently over two-thirds of adult Americans are classified as overweight or obese, according to the American College of Sports Medicine. If you are overweight, lowering your body weight by 5 to 10 percent can significantly improve your health and function. Determining a healthy weight for your body type takes only a few minutes and can help you set a healthy goal weight.
Step 1
Step on the scale, and record your weight, time of day and clothing that you are wearing on a piece of paper or in a notebook.
Step 2
Remove your shoes, stand up against a wall and have a partner measure your height with a tape measure on the wall for accuracy. Record your height on the paper.
Step 3
Calculate the midpoint of your healthy body weight range based on your gender. If you are female, add 5 lbs. for every inch over five feet tall to 100 pounds. If you are male, add 6 lbs. for every inch over 5 feet tall to 106 lbs..
Step 4
Subtract 10 percent from your midpoint for the low end of your healthy weight range. Add 10 percent for the high end of your healthy weight range.
Step 5
Aim to lose only 5 to 10 percent of your current body weight if you are significantly over your healthy body weight range.
Tips and Warnings
- Use a high-quality scale to determine body weight, and weigh yourself in the morning before eating. Weigh yourself only one to two times per week. Use the healthy body weight range as a guide only.
- Discuss you weight-loss goals with your health care provider to make sure they are safe and attainable. Do not start an exercise or diet program without contacting your doctor. This range is a guideline only, and your body may be different. Do not use this calculation if you are an athlete with a lot of lean muscle tissue or if you are a pregnant or nursing woman.
Things You'll Need
- Body weight scale
- Tape measure
- Calculator
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
Member Comments