Optimum Weight For My Height

Two calculations are often used to determine the optimum weight for height. The first estimates the number of pounds you should weigh based on your height, body frame and gender. The second estimates your body fat by using your current weight in relation to your height. Both are relatively useful indicators of whether or not you need to shed excess pounds.

Body Weight

One of the easiest methods of determining your optimum weight is to start off with your height and gender. For men, take 106 lbs. for your first 5 feet and then add an additional 6 lbs. for each inch over this height. A 5-foot 9 inch male has an ideal weight of right around 160 lbs. For women, however, take 100 lbs. for your first 5 feet and then add an additional 5 lbs. for each inch over this height. A 5-foot 9 inch female has an optimum weight of roughly 145 lbs.

Body Frame

The above calculation only accounts for a medium body frame size. A small body frame subtracts 10 percent, while a large body frame adds 10 percent, notes the National Institutes of Health. To estimate body frame, measure the wrist. For men, a wrist circumference less than 6-½ inches is small and greater than 7-½ inches is large. This means a 5-foot 9 inch male that falls in the "small-boned" category has an optimum weight of 144 lbs., whereas a "large-boned" male of the same height has an optimum weight of 176 lbs.

Body frame varies greatly for women. Women under 5 feet 2 inches with wrists less than 5-½ inches are small-boned and greater than 5-¾ inches are large-boned. Women from 5 feet 2 inches to 5 feet 5 inches are small-bone with wrists less than 6 inches and large-boned with wrists greater than 6-¼ inches. Any woman over 5 feet 5 inches with wrists less than 6-¼ inches are small-framed and more than 6-½ inches are large-framed. This means a 5-foot 9 inch tall, small-boned female has an optimum weight of 130 lbs., while a "large-boned" female of the same height has an optimum weight of almost 160 lbs.

Body Mass Index

Body mass index uses your height and weight to estimate your body fatness. According to the National Institute of Diabetes and Digestive and Kidney Diseases, take your weight in pounds and multiply it by 703. Divide this number by your height in inches and then divide it again by your height in inches to arrive at your BMI. Any number between 18.5 and 24.9 is considered healthy. As soon as your BMI reaches 25 and above, you're often considered overweight for your height. A BMI more than 29.9 is considered obese and more than 39.9 is considered morbidly or extremely obese.

Waist Circumference

Though your waist circumference doesn't tell you the optimum weight for your height, it's sometimes used as an indicator of weight-related health issues. For men, anything more than 40 inches increases your risk of high blood pressure, high cholesterol, heart disease, type 2 diabetes and certain types of cancer, such as colorectal. For women, waist measurements more than 33 inches increases the risk of the same disorders, with the inclusion of breast cancer.

Recommendation

If you determine that you're carrying around excess weight, put in place measures to drop the pounds. Restricting your caloric intake is one of the more beneficial methods, but you should also increase your level of physical activity to lose the weight and improve cardiovascular fitness. Talk to your doctor to determine the best diet and exercise program for your health.