Ideal body weight refers to the desired weight that a person of a given height and body structure should have in order to be healthy. Maintaining an ideal body weight, i.e. a body weight that is right for your height and body structure, is the key to living a healthy and disease-free life. An ideal body weight greatly reduces the chances of having certain diseases such as heart disease, diabetes etc.
A person’s ideal weight is determined by their gender, height and body structure. Calculation of the ideal weight: the different formulas to determine
it Contents
- Calculation of the ideal weight: the different formulas to determine it
- The Lorentz formula
- The Creff formula
- The Monnerot-Dumaine formula
- The limits of these tools
- Advice on how to reach your ideal weight
- Lose weight gradually
- Conclusion
There are many resources on the net to be able to calculate your ideal weight, but there are many methods to calculate your ideal weight.
An easy method, for example, is to wrap your thumb and fingers around the thinnest part of your wrist; if the fingers overlap it means that you have a thin bone structure; if your fingers barely touch each other, you have an average structure; if your fingers do not touch you have a sturdy structure.
Another more accurate method is to extend your arm forward so that it is horizontal and parallel to the ground; then, bend your forearm until it forms a 90 degree angle. Keep your fingers straight with the inside of the wrist facing your body. Place the thumb and forefinger of the other hand on the two prominent bones (on either side) of the elbow. Next, measure the distance between the bones and compare it to the tables listing elbow measurements for men or women of average height.
Measures smaller than those listed indicate a smaller structure and larger measures indicate a larger structure.
Elbow measurements for women of average build
Height in cm Elbow width in mm
- 146 – 148 57 – 64
- 150 – 158 57 – 64
- 160 – 168 60 – 67
- 170 – 178 60 – 67
- 183 63 – 69
Elbow measurements for men of average build
Height in cm Elbow width in mm
- 155 – 158 64 – 73
- 160 – 168 67 – 73
- 170 – 178 70 – 75
- 180 – 188 70 – 79
- 190 – 198 73 – 83
The Lorentz
formula The Lorentz formula provides for the calculation of weight based on height and gender:
Men: Ideal body weight (kg) = height (cm) -100 – [(height (cm) -150) / 4]
Women: Ideal body weight (kg) = height (cm) -100- [height (cm) -150] / 2]
But there is also a modified version of the Lorentz formula: weight calculation based on height, gender and age:
M: Ideal body weight (kg) = {height (cm) -100 – [(height (cm) -150) / 4]} + [(age-20) / 4]
W: Ideal body weight (kg) = { height (cm) -100 – [(height (cm) -150) / 2,5]} + [(age-20/6] The Creff formula
The Creff formula provides for the calculation of weight based on height, age and body structure.
Normal body structure:
Ideal body weight (kg) = (height (cm) -100 + age / 10) x0.9
Lean body structure:
Ideal body weight (kg) = (height (cm) -100 + age / 10) x0.9 × 0 , 9
Robust body structure:
Ideal body weight (kg) = (height (cm) -100 + age / 10) x0.9 × 1.1 The Monnerot-Dumaine
formula The Monnerot formula provides for the calculation of weight based on height and wrist circumference:
Ideal body weight (kg) = [height (cm) -100+ (4 x wrist circumference (cm)] / 2 The limitations of these tools
Calculating your ideal weight can certainly help, for those who want to lose weight, but it is possible to have a healthy weight but have too much body fat. This disease, called normal weight obesity, can increase the risk of high cholesterol, high blood pressure and heart disease.
Up to 31% body fat is considered acceptable for women, who are compared to athletes and fit women who have 14 to 24% body fat, according to the American Council on Exercise. For men, ACE considers up to 24% body fat to be acceptable, comparing them to athletic, fit men who fall between 6 and 17% body fat.
To measure your body fat percentage, you can refer a professional who measures body fat with skinfold gauges or with bioelectrical impedance analysis, or BIA, using a handheld scanner; both are available in some gyms.
BIA involves the transmission of a painless electrical signal through the body. Since fat slows down electrical signals, the time it takes for the signal to pass through the body can help estimate body fat. There are other more accurate ways to measure body fat, but they are expensive and require special equipment.
This type of exam is very useful for understanding the prerequisites for losing weight. Advice on how to reach your ideal weight
Gradual weight loss is better than rapid weight loss. If you lose weight quickly, you may not lose as much fat as you lose gradually.
Instead, water weight and even lean tissue tend to go away before the fat calories disappear. Slower weight loss involves lifestyle changes and maintaining a good quality of life. It is also based on changes that can last and adapt to the whole family. Rapid weight loss often leaves us with a feeling of deprivation, irritability and physical hunger. Many people find this difficult to sustain.
To lose one pound per week, you need a calorie deficit of 3,500 calories per week. This means losing 500 calories per day on average. You can eat 500 fewer calories per day, exercise to burn 500 calories, or combine both.
Combining a diet and exercise strategy is easier for most people. A weight loss of two kilos means a deficit of 1000 calories per day! This is pretty extreme for most people, and yet another reason why many people do better with a slower pace of weight loss. Lose weight gradually
Gradual weight loss is the best option for people who don’t exercise much, feel hungry with a lower calorie intake, and are still growing.
Instead of one or two pounds per month, set a weight loss goal of 1/4 to 1/2 pound per week. Such a modest weight loss goal can actually help you stay longer on a weight loss program. The calorie deficit needed to lose half a kg or one kg per week (250 calories per day) is much easier to manage than the 1000 calorie loss required to lose more kg per week. Conclusion
Maintaining a healthy weight is important to health. In addition to lowering the risk of heart disease, stroke, diabetes and high blood pressure, it can also lower the risk of developing many cancers.
Move more, eat less. Turning off the television and avoiding sugary drinks are two good ways to start.
Your weight, your waistline, and the amount of weight gained since your mid-20s can have serious health implications. These factors can strongly influence your chances of developing the following diseases:
- Cardiovascular disease, heart attack, stroke;
- Diabetes;
- Cancer;
- Arthritis;
- Gallstones;
- Asthma;
- Cataract;
- Infertility;
- Sleep apnea.
If your weight is in the healthy range and no more than 5kg above what you weighed when you turned 21, focus on maintaining that weight by paying close attention to your diet, and exercising regularly.
