Taking your height, weight, age and gender into account can help you determine your optimal body weight. In order to achieve a consistent rate of weight loss, you will need to balance your total caloric intake with the number of calories you use up each day with exercise. For best results, determine if your body is above or below the average weight for your height and gender, and use this measurement to help guide your weight-loss program.
Body Measurements and Weight Loss
According to MedlinePlus, one of the easiest ways to determine if you are overweight is to gauge your height-to-weight ratio. In women, this measurement can be determined by starting with 100 lbs. for the first 5 feet of height, then adding 5 lbs. for each additional inch. In men, the formula begins at 106 lbs. and adds 6 lbs. for each pound over 5 feet. Finally, subtract 10 percent if you have a small body frame, or add 10 percent if you have a large frame. This measurement will help give you a picture of how much weight you will need to lose in order to achieve the average number for your weight and height.
Body Mass Index
Body mass index is an indirect measurement of your body weight composition, and it has been traditionally used to diagnose obese and overweight individuals. Although far from fool-proof, measuring your BMI can help you set a general numeric goal for losing weight. To determine your BMI, multiply your weight in pounds by 703 and divide the result by your height in inches. Divide that number by your height in inches again, and you will have a two-digit number for measuring your body composition. For example, a woman who weighs 270 lbs. and is 68 inches tall has a BMI of 41, which is considered morbidly obese on the BMI numeric scale.
Counting Calories
Counting your daily calorie deficit is perhaps the most useful measurement for reaching your weight-loss goals. According to MayoClinic.com, you must achieve a deficit of 3,500 calories for each pound that you want to burn. In other words, if you increase your physical activity while decreasing your intake of calorie-rich foods so that you are achieving a daily calorie deficit of 500, you will lose weight at a rate of 1 lb. per week.
Safety Considerations
Always talk to your doctor or health care provider before engaging in a self-diagnosed fast or exercise regimen. If you decide to cut calories from your diet, try replacing foods with low-calorie alternatives and decreasing your portion size. Although body measurements can be useful in setting goals and tracking your progress, each body is unique, and you may require individual attention to determine the best diet and exercise plan.
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