The ideal weight can be most precisely defined by your body’s composition – what percentage of your body weight is represented by bones and muscles, and how much mass is fat. Body fat should not exceed 20% in men and 30% for optimal health.
Body mass index or BMI
An alternative way to calculate your ideal weight is to calculate your body mass index or BMI.
- BMI = Weight in kilograms ÷ Height in square meters
The ideal weight per BMI or normal and acceptable men’s measures are between 20.1 and 25.0 for men and 18.7 and 23.8 for women.
Exceptions are athletes and bodybuilders, where the excess muscle can override the normal relationship listed above.
Vikram showed in his study in 2003 that Asian Indians have a very pronounced risk of cardiovascular disease in the results that we count as “normal” in BMI. So this table is not valid for all types of people. Different values should be calculated in certain areas.
Basal metabolism or BMR
Basal metabolism is the total number of calories your body needs to maintain basic functions. The basic functions include circulation, respiration, replacement of damaged cells, new ones ( autophagy ), protein synthesis, and nutrient transport. You can calculate the BMR via our calculator. The ideal weight is achieved by the optimal calorie intake you can get from BMR.
Table ratio of weight and height for adults
| Height (cm) | Women | Men |
| 4 ‘6 “ (137 cm) |
63 – 77 lbs (28.5 – 34.9 kg) |
63 – 77 lbs (28.5 – 34.9 kg) |
| 4 ‘7 “ (140 cm) |
68 – 83 lbs (30.8 – 37.6 kg) |
68 – 84 lbs (30.8 – 38.1 kg) |
| 4 ‘8 “ (142 cm) |
72 – 88 lbs (32.6 – 39.9 kg) |
74 – 90 lb (33.5 – 40.8 kg) |
| 4 ‘9 “ (145 cm) |
77 – 94 lbs (34.9 – 42.6 kg) |
79 – 97 lbs (35.8 – 43.9 kg) |
| 4 ’10 “ (147 cm) |
81 – 99 lbs (36.4 – 44.9 kg) |
85 – 103 lbs (38.5 – 46.7 kg) |
| 4 ’11 “ (150 cm) |
86 – 105 lbs (39 – 47.6 kg) |
90 – 110 lbs (40.8 – 49.9 kg) |
| 5 ‘0 “ (152 cm) |
90 – 110 lbs (40.8 – 49.9 kg) |
95 – 117 lbs (43.1 – 53 kg) |
| 5 ‘1 “ (155 cm) |
95 – 116 lbs (43.1 – 52.6 kg) |
101 – 123 lb (45.8 – 55.8 kg) |
| 5 ‘2 “ (157 cm) |
99 – 121 lb (44.9 – 54.9 kg) |
106 – 130 lbs (48.1 – 58.9 kg) |
| 5 ‘3 “ (160 cm) |
104 – 127 lbs (47.2 – 57.6 kg) |
112 – 136 lbs (50.8 – 61.6 kg) |
| 5 ‘4 “ (163 cm) |
108 – 132 lb (49 – 59.9 kg) |
117 – 143 lbs (53 – 64.8 kg) |
| 5 ‘5 “ (165 cm) |
113 – 138 lbs (51.2 – 62.6 kg) |
122 – 150 lbs (55.3 – 68 kg) |
| 5 ‘6 “ (168 cm) |
117 – 143 lbs (53 – 64.8 kg) |
128 – 156 lbs (58 – 70.7 kg) |
| 5 ‘7 “ (170 cm) |
122 – 149 lbs (55.3 – 67.6 kg) |
133 – 163 lbs (60.3 – 73.9 kg) |
| 5 ‘8 “ (173 cm) |
126 – 154 lbs (57.1 – 69.8 kg) |
139 – 169 lbs (63 – 76.6 kg) |
| 5 ‘9 “ (175 cm) |
131 – 160 lbs (59.4 – 72.6 kg) |
144 – 176 lbs (65.3 – 79.8 kg) |
| 5 ’10 “ (178 cm) |
135 – 165 lbs (61.2 – 74.8 kg) |
149 – 183 lbs (67.6 – 83 kg) |
| 5 ’11 “ (180 cm) |
140 – 171 lbs (63.5 – 77.5 kg) |
155 – 189 lbs (70.3 – 85.7 kg) |
| 6 ‘0 “ (183 cm) |
144 – 176 lbs (65.3 – 79.8 kg) |
160 – 196 lb (72.6 – 88.9 kg) |
| 6 ‘1 “ (185 cm) |
149 – 182 lbs (67.6 – 82.5 kg) |
166 – 202 lbs (75.3 – 91.6 kg) |
| 6 ‘2 “ (188 cm) |
153 – 187 lbs (69.4 – 84.8 kg) |
171 – 209 lbs (77.5 – 94.8 kg) |
| 6 ‘3 “ (191 cm) |
158 – 193 lbs (71.6 – 87.5 kg) |
176 – 216 lbs (79.8 – 98 kg) |
| 6 ‘4 “ (193 cm) |
162 – 198 lbs (73.5 – 89.8 kg) |
182 – 222 lbs (82.5 – 100.6 kg) |
| 6 ‘5 “ (195 cm) |
167 – 204 lbs (75.7 – 92.5 kg) |
187 – 229 lbs (84.8 – 103.8 kg) |
| 6 ‘6 “ (198 cm) |
171 – 209 lbs (77.5 – 94.8 kg) |
193 – 235 lbs (87.5 – 106.5 kg) |
| 6 ‘7 “ (201 cm) |
176 – 215 lbs (79.8 – 97.5 kg) |
198 – 242 lbs (89.8 – 109.7 kg) |
| 6 ‘8 “ (203 cm) |
180 – 220 lbs (81.6 – 99.8 kg) |
203 – 249 lbs (92 – 112.9 kg) |
| 6 ‘9 “ (205 cm) |
185 – 226 lbs (83.9 – 102.5 kg) |
209 – 255 lbs (94.8 – 115.6 kg) |
| 6 ’10 “ (208 cm) |
189 – 231 lbs (85.7 – 104.8 kg) |
214 – 262 lbs (97 – 118.8 kg) |
| 6 ’11 “ (210 cm) |
194 – 237 lbs (88 – 107.5 kg) |
220 – 268 lbs (99.8 – 121.5 kg) |
| 7 ‘0 “ (213 cm) |
198 – 242 lbs (89.8 – 109.7 kg) |
225 – 275 lbs (102 – 124.7 kg) |
Greater or lower weight than ideal weight versus your height
You can be healthy and look great in a wide range of weights. If your weight is above the allowable in bringing your weight according to the table’s information, it may be that you have a muscular build. This may be true in some cases, but most people have a weight problem because they have more body fat than allowed. Your body mass index, calculated based on weight and height, is used by healthcare professionals to determine if you are fat or thin.
People who are muscular and strong have a higher body weight gain, while they have a lower fat percentage. In another case, people who have replaced their muscles with body fat may have a normal body weight index. This means that sometimes BMI does not have to give completely accurate results as a stand-alone test.
The ideal weight depends on proportionality. We can say that someone has “heavy bones” and that he looks thin even though the results are in the table’s optimal range. Therefore everything is relative, and the assessment should be on an individual basis.
What is obesity
Every year, people try to please themselves with a desperate attempt to lose weight. For the first three months of the new year, people starve themselves to the brink of endurance by early spring. Ideal weight sometimes seems unattainable to us. This is how they continue during the spring with an impossible fight against an opponent whom they did not grow up with, not with desire and heart, but with knowledge. In most cases, many of these martyrs give up, accepting the extra pounds towards a fate they cannot avoid.
Obesity with increased body weight is a problem of every tenth person globally and every other person in western countries. Obesity carries the danger of reducing the quality and length of life. Continuous research and studies have established that every person has their own fat storage metabolism, which is the basic rule that not every diet is suitable.
However, the science of nutritional genetics has revealed how we can literally turn off our obesity-stimulating genes and start losing weight automatically. This way of losing weight is called 14 ways to lose weight. With this method, you will be one step closer to the ideal weight and the perfect line.
14 ways to achieve ideal weight
1. A quick morning walk
To achieve the ideal weight, it is necessary to be physically active. The early morning sun reduces the risk of gaining weight by synchronizing metabolism and reducing the effect of genes that grow. Exercise before breakfast is the best way to burn calories. You will use all the energy stored in the form of fat instead of the energy you put in with the meal, in this case, breakfast.
2. Eat muesli for breakfast
Muesli contains enriched fiber that is an energy supplement to your diet. This meal will give you enough energy for the day and help you lose all your cholesterol due to insoluble fiber. The best way to sweeten this meal is to add honey or some sweet fruit. A Canadian study proved that a meal rich in insoluble fiber increases the hormone berlin level, controls hunger, and reduces appetite.
3. Eat more red fruit
You can achieve ideal weight with red fruits. Fruits with red fruits have higher flavonoids, compounds that slow down the storage of fat in the body. These fruits are black grapes, watermelon, plums, strawberries. We can find a large concentration of phenolic compounds that effectively revise fat genes in them.
4. Avocado and apple – wonderful fruits for weight loss
Avocados are rich in monounsaturated fats, very healthy compounds for the heart that reduce hunger. If you eat avocados during lunch, you can lose belly fat quickly.
On the other hand, apples contain all the benefits of red fruit and bring a different aspect to your weight loss plan. An apple reduces the feeling of hunger and keeps your stomach full for several hours. With an apple, your body burns a lot more calories.
5. Natural juices as a dietary supplement for ideal weight
Protein is an essential element for building muscle and losing fat. Instead of consuming commercial drinks, it is recommended that use vegetarian drinks as a dietary supplement to burn fat deposits. You can combine these juices from fruits and vegetables and other nutritious vegetarian ingredients. Juices help with weight loss.
6. Eggs for energy
Eat fresh eggs because they are too rich in choline. You can achieve the ideal weight with eggs and organic ones. This trace element can improve the muscle structure of your body. Try consuming eggs for breakfast this way, and after 3 weeks, you will see amazing results.
7.Magic drink
Eliminate toxins from the body, and in that way, you will stimulate the production of liver enzymes instead of spending money on expensive weight loss preparations. Instead, you can make a simple green tea with a few drops of lemon that you will drink every day to improve your metabolism and regulate your immune system.
Those who do not like green tea they can focus on water consumption. Every morning, add a whole sliced lemon to pieces and grapes in a large jug of fresh water. This jug should contain at least 12 glasses of liquid that you will consume throughout the day.
8. Add protein for strength
If you feel a little lethargic and start fantasizing about commercial products full of sugar, oil, and salt, know that these products can ruin your weight loss strategy. To quench your craving for these products, I recommend snacking on unsweetened and unsalted dried fruit, pieces of dark chocolate, or peanuts that are full of micronutrients that help lower the activity of fat-storage genes.
9. Daily trainings
Daily workouts in the gym and strenuous workouts lasting an hour can gradually reduce your enthusiasm for weight loss. Instead, sometimes skip training and do a few sets of sit-ups in the evening, running slowly but as long as possible during the day. After running, be sure to stretch, and after six weeks, you will be in shape without the need for a gym and heavy exercises.
10. Weight loss supplements – think again
Commercial weight-loss supplements are effective as long as you use them. Once you stop taking them, you will gain more pounds than you had. A simple B vitamin complex is enough for your daily supply of probiotics and vitamins. Excessive intake of multivitamins reduces your immune system’s strength, and your intestinal bacteria begin to die, so You should use vitamins and supplements under the supervision of a professional.
11. Avoid synthetic foods
Synthetic foods will never be good for your health, stomach, and metabolism. If you want it unbearably, you can enter it once a month. The only things you have to take care of are sweeteners and artificial flavors that you have to avoid.
12. Eat green
Vegetables are the best source of minerals and vitamins. Vegetables are very healthy for your body. Salads are the best choice for weight loss. To be healthier, avoid salad spices that you can buy in the store, rather than making them yourself using apple cider vinegar, black pepper, olive oil, and other natural additives. For a higher protein intake, add fish or chicken to the salad along with green vegetables. You will feel comfortable, and your stomach will be full of healthy food.
13. Fish meat
The ideal weight can be achieved by regular intake of fish. Fish is very rich in omega 3 fatty acids. This is a type of meat that reduces fat and boosts metabolism. It is recommended to eat fish caught in nature and not fish raised on the farm. The fish from the pond are fed synthetic food and cannot be brought to your expected results.
14. Food from your kitchen instead of shopping meals
By cooking your meal, you achieve unnecessary additives, oil, sugar, and salt that you will probably hook up within one of the fast-food restaurants. Use sunflower oil when cooking, fresh vegetables, good spices, and you never have problems with excess weight.
You want to lose weight
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- Accelerate metabolism
- Lose weight in a healthy way
- Maintain an optimal health picture
- Ensure mental stability
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