How much should I weigh? This is a general concern that most people have. Are you wondering the same? Have you ever referred to a height weight table to know your ideal weight for height? Let’s ponder upon the importance of maintaining a healthy weight-to-height ratio.
What is an Ideal Body Weight (IBW)?
Ideal body weight, also known as predicted body weight (PBW), is the ideal expected weight of a person for his height or gender. This concept was initially introduced by Ben Devine in 1974 and helps us understand what a healthy weight looks like.
It is important to note that ideal body weight to height varies for men and women. Generally, men tend to have more muscle mass and bone density than women. That is why healthy men typically weigh more than healthy women of the same height.
The difference between your ideal and actual body weight reflects your body’s excess fat.
Height Weight Table for Men and Women
For reference, the height weight table for men and women is given below:
| HEIGHT IN CM | WEIGHT IN KGFEMALE | WEIGHT IN KGMALE |
| 137cm | 28.5-34.9 kg | 28.5-34.9 kg |
| 140cm | 30.6-37.6 kg | 30.8-38.1 kg |
| 142cm | 32.6-39.9 kg | 33.5-40.8 kg |
| 145cm | 34.9-42.6 kg | 35.8-43.9 kg |
| 147cm | 36.4-44.9 kg | 38.5-46.7 kg |
| 150cm | 39-47.6 kg | 40.8-49.9 kg |
| 152cm | 40.8-49.9 kg | 43.1-53 kg |
| 155cm | 43.1-52.6 kg | 45.8-55.8 kg |
| 157cm | 44.9-54.9 kg | 48.1-58.9 kg |
| 160cm | 47.2-57.6 kg | 50.8-61.6 kg |
| 163cm | 49-59.9 kg | 53-64.8 kg |
| 165cm | 51.2-62.6 kg | 55.3-68 kg |
| 168cm | 53-64.8 kg | 58-70.7 kg |
| 170cm | 55.3-67.6 kg | 60.3-73.9 kg |
| 173cm | 57.1-69.8 kg | 63-76.6 kg |
| 175cm | 59.4-72.6 kg | 65.3-79.8 kg |
| 178cm | 61.2-74.8 kg | 67.6-83 kg |
| 180cm | 63.5-77.5 kg | 70.3-85.7 kg |
| 183cm | 65.3-79.8 kg | 72.6-88.9 kg |
| 185cm | 67.6-82.5 kg | 75.3-91.6 kg |
| 188cm | 69.4-84.8 kg | 77.5-94.8 kg |
| 191cm | 71.6-87.5 kg | 79.8-98 kg |
| 193cm | 73.5-89.8 kg | 82.5-100.6 kg |
| 195cm | 75.7-92.5 kg | 84.8-103.8 kg |
Body Mass Index (BMI)
Body mass index is used as a base assessment to check whether you have excess or less body fat. Using a BMI calculator, you can check if your weight is ideal for your height. It calculates the body mass index value and corresponding weight considering your height and thus estimates body fat.
Even though medical experts have different opinions on the use of BMI to estimate your body health, some research shows that obese persons are more likely to develop conditions like metabolic syndrome and cardiovascular diseases in the long run. Hence, you can use BMI to estimate conditions like underweight and obesity, but not to determine your health.
BMI is calculated by dividing your weight (kg) by the square of your height (meters). BMI in the range 18.5-24.9 kg/m*2 is considered healthy. Anything less than 18.5 kg/m*2 of BMI is underweight and may be at a higher risk of developing anemia, a weak immune system, and, thus, more prone to infections. Being underweight can also cause malnutrition, osteoporosis, and infertility.
A BMI value in the range of 25 to 29.9 is supposedly overweight. A man is obese if his BMI value falls in the range of 30-40. A higher BMI value indicates higher body fat. This can lead to heart disease, stroke, hypertension, gallstones, depression, and many other mental health issues. To attain a healthy BMI, you have to reduce fat intake. However, a higher BMI would not be the sole reason for the abovementioned conditions. Genetics and other lifestyle habits like smoking and alcohol intake can also be a reason.
The right amount of fats is equally necessary for your body. In the human body, fats are the primary source of energy. Fats help maintain our body temperature and also help our body to absorb essential vitamins and minerals. It would be best to make it a point to take in the right amount of fat for proper body functioning.
BMI Chart:
| BMI | STATUS |
| Less than 18 | Underweight |
| 18.5-24.9 | Normal |
| 25.0-29.9 | Overweight |
| 30-40 | Obese |
In addition to BMI, healthcare providers use waist circumference, skin thickness (measured using skin calipers in certain body areas), and DEXA scan and air displacement plethysmography (ADP) to estimate body fat.
How to Maintain a Healthy BMI?
It is a known fact that regular exercise, a healthy diet, and adequate rest can help you maintain a healthy weight. But in some cases, stress can be the reason for being overweight. And, of course, reducing stress helps you keep your weight in check and keeps you mentally fit.
Energy balance is also essential to maintain a healthy weight. The amount of food or calories you take in should equal the energy you give out. More intake of food and less activity causes weight gain, and less intake and more activity causes weight loss. To maintain a healthy weight, you must balance the food you take in and the energy you give out (activities you do). You need not balance this equation daily, but you have to keep a balance over time. One does not become obese in 2-3 days. Obesity results from a destructive lifestyle and an unhealthy diet over time.
Learn about sustainable weight loss that helps maintain a healthy BMI.
Limitations of Using BMI as a Reference for Healthy Weight
BMI does not differentiate between lean body mass and fat mass. Lean body mass is the weight of everything in the body except fat. Have you ever wondered why two persons with the same weight have different physiques? Let’s go deep into it. A person with muscle weight may look lean, while a person with more fat may look obese even if they have the same weight. The reason here is that 1 kg of muscle may be lean like a rod, and 1 kg of fat may be all over the place like cotton. Thus, the BMI value does not ensure that the person is healthy.
Furthermore, BMI does not give the location of fat accumulation in your body. For example, excess fat in the stomach area is much more of a health issue than in other areas, such as the thighs. You cannot use a BMI chart to assess the fat mass in certain populations such as children, teenagers, pregnant ladies, people above 65 years, and people who have medical conditions such as muscle atrophy.
To conclude, BMI is a simple tool that doctors use to check if someone is at a healthy weight. To confirm this, they would ask you to do further blood tests, such as a lipid panel and a comprehensive metabolic panel. The height-weight table also does not verify whether you are healthy. One should not depend solely on these measures to determine health conditions. It is always advisable to refer to a health care provider for any ailment rather than doing a self-diagnosis.