Achieving and maintaining a reasonable weight is the basis for good health. But what determines a healthy weight? And what do you need to do to find out what a healthy weight might be for you? In this week’s challenge I will share with you the quickest and most accurate way to determine your healthy weight range without consulting a professional.
Tip #2
Determine Your Healthy Weight Range
The easiest way to determine your healthy weight range is with Body Mass Index (BMI). What exactly is BMI? It is a reliable but indirect measure or estimate of your body fat. More specifically, BMI is a mathematical measure of the relationship between your height and weight and the resulting number or index provides one way to assess potential risk for disease.
High levels of body fat have been linked to increased risk for diseases such as heart disease, diabetes, high blood pressure, and certain types of cancer. Therefore “ideal” BMI is associated with the lowest risk of chronic disease or mortality. However, BMI has limitations:
• BMI may overestimate body fat in athletes and others who have a muscular build
• BMI may underestimate body fat in older persons and others who have lost a significant amount of muscle mass
• The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age (source: CDC 2007)
Once you have calculated your BMI, you will have a way to determine your healthy weight range. There are four basic BMI categories:
• Underweight = <18.5
• Healthy Weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater
These are the standard values you may have seen listed in many places on the internet and elsewhere. For greater accuracy each of these categories should be adjusted by sex and age. (They may or may not vary somewhat by race but more research needs to be done to answer this question.)
Healthy Weight BMI Average
Age Range
(20-29) BMI of 19.5 for women and 21.4 for men
(30-39) BMI of 23.4 for women and 21.6 for men
(40-49) BMI of 23.2 for women and 22.9 for men
(50-59) BMI of 25.2 for women and 25.8 for men
(60-69) BMI of 27.3 for women and 26.6 for men
(70-79) BMI of 27.8 for women and 27.0 for men
(Source: Tufts University Health & Nutrition Newsletter, Nov. 2006)
Don’t be discouraged if the suggested healthy weight range for your BMI seems like an impossible goal. Even a small weight loss (just 5 to 10 percent of your current weight) will help lower your risk for the diseases associated with high body fat.
Action Steps:
1. Calculate your Body Mass Index (BMI) at a government website for your height and current weight (http://www.consumer.gov/weightloss/bmi.htm)
2. Determine your healthy weight range with the Body Mass Index Table provided at this site. Look at the weight range for a BMI of 18.5-24.9 for someone of your height. Adjust this range to more closely match the “ideal” BMI for your age and sex.
To Learn More:
1. The Centers for Disease Control and Prevention (CDC) provides additional information about BMI, body fat (and body composition) and health risks at their website. (http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/about_adult_BMI.htm)
2. Read my article: Weight Loss for Women: Does it Matter?
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