If you’re wondering where you stand on the height and weight chart or how much you should weigh? Then you’ve come to the right place. Before we go into details, know that a ‘height weight chart’ doesn’t determine the ‘ideal’ healthy weight for every individual, because a number of different factors play a role. These include age, muscle-fat ratio, height, sex, and body fat distribution, or body shape. Having excess weight can affect a person’s risk of developing a number of health conditions, including obesity, type 2 diabetes, high blood pressure, and cardiovascular problems.
Not everyone who carries extra weight develops health problems. However, researchers believe that while these extra pounds might not currently impact a person’s health, a lack of management could lead to problems in the future.
Here are four methods of calculating your ideal weight.
Method 1: Body Mass Index (BMI)
Body mass index (BMI) is a widely used method for deciding whether a person has an appropriate body weight by identifying a person’s weight category in relation to the height-weight chart.
According to the National Institutes of Health (NIH),
- A BMI of less than 18.5 means that a person is underweight.
- A BMI of between 18.5 and 24.9 is ideal.
- A BMI of between 25 and 29.9 is overweight.
- A BMI over 30 indicates obesity.
Height and Weight Chart
The following ‘height weight chart’ uses BMI tables from the National Institute of Health to determine how much a person’s weight should be for their height.
| Normal | Overweight | Obesity | Severe obesity | |
| 4ft 10″
(58″) | 91 to 115 lbs. | 119 to 138 lbs. | 143 to 186 lbs. | 191 to 258 lbs. |
| 4ft 11″
(59″) | 94 to 119 lbs. | 124 to 143 lbs. | 148 to 193 lbs. | 198 to 267 lbs. |
| 5ft
(60″) | 97 to 123 lbs. | 128 to 148 lbs. | 153 to 199 lbs. | 204 to 276 lbs. |
| 5ft 1″
(61″) | 100 to 127 lbs. | 132 to 153 lbs. | 158 to 206 lbs. | 211 to 285 lbs. |
| 5ft 2″
(62″) | 104 to 131 lbs. | 136 to 158 lbs. | 164 to 213 lbs. | 218 to 295 lbs. |
| 5ft 3″
(63″) | 107 to 135 lbs. | 141 to 163 lbs. | 169 to 220 lbs. | 225 to 304 lbs. |
| 5ft 4″
(64″) | 110 to 140 lbs. | 145 to 169 lbs. | 174 to 227 lbs. | 232 to 314 lbs. |
| 5ft 5″
(65″) | 114 to 144 lbs. | 150 to 174 lbs. | 180 to 234 lbs. | 240 to 324 lbs. |
| 5ft 6″
(66″) | 118 to 148 lbs. | 155 to 179 lbs. | 186 to 241 lbs. | 247 to 334 lbs. |
| 5ft 7″
(67″) | 121 to 153 lbs. | 159 to 185 lbs. | 191 to 249 lbs. | 255 to 344 lbs. |
| 5ft 8″
(68″) | 125 to 158 lbs. | 164 to 190 lbs. | 197 to 256 lbs. | 262 to 354 lbs. |
| 5ft 9″
(69″) | 128 to 162 lbs. | 169 to 196 lbs. | 203 to 263 lbs. | 270 to 365 lbs. |
| 5ft 10″
(70″) | 132 to 167 lbs. | 174 to 202 lbs. | 209 to 271 lbs. | 278 to 376 lbs. |
| 5ft 11″
(71″) | 136 to 172 lbs. | 179 to 208 lbs. | 215 to 279 lbs. | 286 to 386 lbs. |
| 6ft
(72″) | 140 to 177 lbs. | 184 to 213 lbs. | 221 to 287 lbs. | 294 to 397 lbs. |
| BMI | 19 to 24 | 25 to 29 | 30 to 39 | 40 to 54 |
Why BMI is not Entirely Accurate?
BMI is a very simple measurement. While it takes height and weight into consideration, it does not account for factors such as:
- Waist or Hip Measurements
- Proportion or Distribution of Fat
- The proportion of Muscle Mass
These, too, can have an impact on your health.
Method 2: Waist-to-Hip Ratio (WHR)
A person’s waist-to-hip measurement compares their waist size in relation to their hip size.
Research has shown that people who have more body fat around their middle are more likely to develop cardiovascular disease (CVD) and diabetes.
The higher the waist measurement in proportion to the hips, the greater the risk. For this reason, the waist-to-hip ratio (WHR) is a useful method for calculating whether a person has a healthy weight and size.
Steps to Measure your Waist-to-Hip Ratio?
- Measure around the waist in the narrowest part, usually just above the belly button.
- Divide this measurement by the measurement around your hip at its widest part.
If a person’s waist is 28 inches and their hips are 36 inches, they will divide 28 by 36. This will give them 0.77.
How WHR is used to Determine the Risk of Cardiovascular Disease.
For Men
Below 0.9 – The risk of cardiovascular health problems is low.
From 0.9 to 0.99 – The risk is moderate.
At 1.0 or over – The risk is high.
For Women
Below 0.8 – The risk is low.
From 0.8 to 0.89 – The risk is moderate.
At 0.9 or above – The risk is high.
These figures can vary, depending on the source and the population to which they apply.
Method 3: Waist-to-Height Ratio
Waist-to-height ratio (WtHR) is another tool that might predict the risk of heart disease, diabetes, and overall mortality more effectively than BMI. A person whose waist measurement is less than half their height has a lower risk of a number of life-threatening health complications.
Method 4: Body Fat Percentage
Body fat percentage is the weight of a person’s fat divided by their total weight.
Total body fat includes ‘essential’ and ‘storage’ fat.
Essential Fat
A person needs essential fat to survive. It plays a role in a wide range of bodily functions. For men, it is healthy to have 2 to 4 percent of their body composition as essential fat. For women, the figure is 10 to 13 percent, according to the American Council on Exercise (ACE).
Storage Fat
Fatty tissue protects the internal organs in the chest and abdomen, and the body can use it if necessary for energy.
Apart from the approximate guidelines for men and women, the ideal total fat percentage can depend on a person’s body type or activity level.
ACE Body Fat Percentage Chart:
A high proportion of body fat can indicate a greater risk of:
- Diabetes
- Heart Disease
- High Blood Pressure
- Stroke
Calculating body fat percentage may be a good way to measure a person’s fitness level because it reflects the person’s body composition, whereas BMI does not distinguish between fat and muscle mass.
Conclusion
Body mass index (BMI), waist-to-hip ratio (WHR), waist-to-height ratio (WtHR), and body-fat percentage are four ways of assessing a healthy weight, and combining them may be the best way to get an accurate idea of whether you should consider taking action or not. Anyone who is concerned about their weight, waist size, or body composition should speak to a doctor or nutritionist, as they will be able to advise you about the most suitable options.
Also read: Do Post-Workout Supplements Work?
