Want to know the ideal body weight for your height and body frame?
There are a number of scientifically-backed formulas that can be used to calculate your ideal healthy body weight. These methods are meant to be used as a general guide. A nutrition expert can determine the right formula to use, based on your personal characteristics and health status.
One commonly used method for healthy individuals is the Hamwi method:
For males: start with 106 lbs and add 6 lbs for every inch over 5 feet.
For females: start with 100 lbs and add 5 lbs for every inch over 5 feet.
The default formula is based on a medium frame. To determine whether you have a small, medium or large frame, use a measuring tape to measure your wrist.
If your wrist measures exactly 6 inches you have a medium frame, and the ideal weight number you calculated above does not need to be adjusted.
If your wrist measures less than 6 inches, then subtract 10% from your ideal weight number.
If your wrist measures more than 6 inches, then add 10% to your ideal weight number.
After specifying your ideal weight, you can follow a diet plan to help you reach your goal weight.
* Please note that this method is NOT an accurate indicator for highly muscular individuals.
Your body weight helps determine your health status, but it isn't as reliable an indicator as your body composition. Body composition is the ratio of fat tissue to muscle tissue in your body. This can be measured using medical-grade body composition analyzer scales or skinfold measurements taken by a trained professional.
It is advised that individuals have their body composition analyzed to most accurately determine their health and fitness status. Once results are obtained, diet and exercise goals can be adjusted accordingly.