Ideal body weight is one of the most popular health indicators. Usually, height and weight are combined to assess the nutritional status of people by age. Are you interested in knowing the ideal weight according to size in men and women? Coming up next, we tell you.
It is common for people to be afraid or anxious when facing the scale. However, this measurement is essential to understand the metabolic condition and avoid long-term complications.
Studies affirm that healthy body weight is nothing more than an interval related to statistics of good health and a lower rate of pathologies. The calculation of the ideal weight according to the height takes into account the weight in kilograms and the height in meters, as well as the age and sex of the person.
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How to calculate the ideal weight according to height in men and women?
The body mass index (BMI) or Quetelet index is the most widely used method to calculate a person’s ideal weight according to height. This anthropometric indicator associates mass and size to estimate their body constitution.
In this way, the BMI makes it possible to identify and classify nutritional status. In addition, it is possible to estimate the ideal weight that someone should maintain or achieve from this measurement.
However, it does not consider the volume of muscle, fat, or water, only a reference of the ideal weight according to height. Therefore, people with greater muscle mass or fluid retention may obtain inaccurate estimates.
The BMI is calculated by dividing the weight in kilograms by the height in meters, raised to the square:In this sense, if someone weighs 70 kilograms and is 1.70 meters tall, the calculation would be as follows: 70/1.7². In this way, the BMI would be 24.2. On the other hand, it is possible to locate some online calculators that facilitate the work. The Spanish Obesity Society offers this tool on its portal.
Some tables allow you to calculate your BMI and locate your ideal weight according to height. They depend on the region and are based on previous estimates obtained from other people’s results.
Results analysis
The results of the BMI calculation are beneficial in identifying if a person is overweight or malnourished. The World Health Organization (WHO) allows people to be classified according to their BMI into the following categories:
- Underweight or underweight: BMI less than 18.5.
- Average weight: BMI between 18.5 and 24.9.
- Overweight: BMI greater than or equal to 25.0.
- Obesity: BMI greater than or equal to 30.0.
Similarly, obesity can be mild, moderate, or morbid, depending on whether the BMI increases above 30. This value is not always constant, and its relevance depends on fat tissue and muscle mass proportions. Therefore, it is advisable to see a nutrition specialist.
Ideal weight in children
In young children, the ideal weight is determined to a greater extent by age and gender. Generally, newborns reach a weight between 3.2 and 4.8 kilograms in the first month; at five months, they double their weight and triple it in the first year; at two years, it quadruples.
In this sense, if a baby in the first month weighs 3.3 kilograms, it is estimated that at five months, it weighs 6.6 kilograms; at 9.9 ki, in holograms; and two years, 13.2 kilograms. Similarly, there are tables and growth curves where the child’s weight, height, and BMI are placed to classify her nutritional status.
The Centers for Disease Control and Prevention (CDC) offers an online calculator to determine the range of BMI in children and adolescents. Take into account age, gender, height, and weight.
Recommendations to reach a healthy body weight
The recommendations to reach the ideal weight according to height vary according to the person’s nutritional status. Studies estimate a global prevalence of overweight and obesity of 39% and 13%, respectively. In this sense, we can follow the following advice if the BMI is above what is healthy:
- Start a diet rich in fruits, vegetables, and fiber.
- Reduce the consumption of ultra-processed foods with a high content of fats and sugars.
- Perform mild to moderate physical activity 30 minutes a day and three times a week.
- Avoid alcoholic beverages and tobacco.
In addition, in cases of morbid obesity, the doctor may recommend bariatric surgery, thus promoting weight loss.
On the other hand, the following recommendations can be followed when the BMI is below the ideal weight:
- Avoid eating fast food and products with empty calories.
- Increase the consumption of protein-rich foods, such as eggs, chicken, meat, and fish.
- Plan a healthy and safe weight gain diet.
- Perform muscle-strengthening exercises.
The ideal weight paves the way to a better quality of life
Perfect body weight according to height is an anthropometric variable used by professionals to assess metabolic and nutritional conditions. The BMI is the most common way for adults to estimate the need to achieve a healthy state. If you have any concerns, do not hesitate to consult your trusted doctor.