Ideal Body Weight & Fat Percentage

Reaching your healthy, ideal weight and body composition can help reduce your risk for developing heart disease, some types of cancer, type 2 diabetes and osteoarthritis, according to the Centers for Disease Control and Prevention. The body mass index measure, or BMI, is a useful tool to help you estimate your ideal weight range. Regular exercise and eating a well-balanced diet are some ways you can help control your weight and body-fat percentage.

Body Mass Index

Your BMI is a measure of your weight related to your height. The Harvard School of Public Health reports that a BMI above 25 increases your risk of developing obesity-related diseases and conditions and a BMI above 30 dramatically increases your risk. You can calculate your BMI by first dividing your weight in pounds by your height in inches. Next, divide the result by your height in inches again. Finally, multiply this result by 703. You can also use an online calculator to find your BMI, including one from the National Institutes of Health.

Body-Fat Percentage

Your BMI does not take into account the different types of tissue in your body, including muscle and fat mass. Because of this, it cannot give you a complete picture of your body fatness. Finding your body-fat percentage can add further insight into your risk for developing obesity-related conditions. Skinfold measurements, bioelectrical impedance and underwater weighing are some examples of ways to test body-fat percentage. The American College of Sports Medicine, or ACSM, reports that for good health, men should have a body-fat percentage between 10 and 22 percent and women should have a body-fat percentage between 20 and 32 percent.

Weight Control

Eating a healthy diet that stays within your calorie needs and participating in regular exercise can help you control your weight and body-fat percentage. If you regularly participate in moderate exercise, multiplying your weight by 15 can give you an estimate of how many calories you need each day to maintain your weight. Eating fewer calories than your body needs can help you lose weight. For improvements in weight and body composition, the ACSM recommends participating in 30 or more minutes of aerobic exercise on most days of the week, along with strength-training exercises for your major muscle groups at least two times each week.

Considerations

Visiting with an exercise specialist or a registered dietitian can help you develop a plan that meets your specific needs and goals. You should also visit with your doctor before beginning an exercise program if you have been sedentary or if you have a condition that may affect your ability to safely exercise. Developing healthy exercise and eating habits can help you achieve long-term weight and body-composition success.