How to Calculate Your Ideal Healthy Weight?


The ideal weight that we see in social networks, television ... is much distorted. In reality, the ideal weight for each person depends on several factors such as height, genetics, age, gender and even body mass. This means that each person is singular or unique.

Having a healthy ideal weight is the ideal, many parameters influence us to know what our ideal weight is (percentage of fat, muscle, hydration, type of sports activity ...). Anabel Aragón, Head of Nutrition and Health at Nestlé says "this standard of beauty is a very subjective assessment."

In this article we will explain the importance of having a healthy body weight, and of course how to calculate it.

What is the Ideal Weight of a Person?

The ideal weight of a patient is one that allows him to perform physical activities in an optimal way. In turn, the weight should offer a better quality of life and greater longevity. It must be adequate so that our body is in the best conditions for daily activities. One of the factors that must be taken into account to determine the ideal weight is gender.

In general, men and women have a different physical constitution. In general, male patients have a higher percentage of muscles and are usually larger. In contrast, women tend to be smaller or slimmer.

On the other hand, body constitution and age are decisive aspects when establishing the ideal weight. The body changes over time, you cannot expect to have the same weight as 20 years ago. With age, the percentage of water in our body decreases.

The ideal is the study of a registered nutritionist, to know what margin is adequate for a healthy weight. Many factors must be taken into account: fat, percentage of water, bone, height, and percentage of fat ... We even have to measure various areas of our body for a better understanding.

How Do I Know What My Ideal Weight is According to Height?

The WHO - World Health Organization - places the ideal weight between 18.5 and 24.9. But what do these values ​​mean? These numbers are taken from the body mass index calculator.

This calculation can help the patient to have an approximate orientation of her ideal weight, but it should not be taken as an accurate reference, since this calculator only takes into account two factors: weight and height. Remember that there are other factors that are decisive in determining a healthy weight.

Calculation of BMI

The BMI is a tool to know the body mass index. It is not entirely accurate, but it allows us to know an ideal mid-range. It can be used in adult patients or children.

Formula to Calculate BMI

        Lower weight: 18.5

        Normal weight: 18.5 to 24.9

        Over weight: 25.0 to 29.9

        Moderate obesity: 30.0 to 34.9

        Severe obesity: 35 to 40

Formula for Calculating Weight

Weight (kg) / [height (m)]2. To make this calculation, the weight must be divided by the square of the height.

For example, a patient who is 1.50 tall and weighs 60 kg should do the following: Square the height “1.50²”. The result will be 2.25. Now you must divide the weight "60kg by 2.25 which is the result of the height squared".

This will return 26.6. According to the table at the top, the patient is slightly overweight.

How Should The Body Mass Index Be Interpreted?

The WHO has been emphatic in positioning an average of 18.5 to 24.9 as the ideal weight. Now, how should one interpret values ​​below what is established?

Patients who have 16.5; according to the WHO, they suffer from malnutrition or anorexia.

Those between the ranges 16.5 to 18.5 are thin. However, the ideal range is 18.5 to 25. On the other hand, the obese have ranges of moderate, severe and morbid or extreme obesity (class III).

Is The BMI Calculator Reliable?

This calculator only relates weight to height. Not very reliable. For example, if an athletic person has a lot of muscle, it is reflected in his weight.

Now, this weight is not an unhealthy symptom, quite the opposite. However, the calculator can position that athlete slightly overweight.

On the other hand, with the same BMI, older or older adults have more fat than young people.

For this reason, the ideal weight must be considered on an individual basis. This calculator should be taken as a mean guidance figure.

What Should You Do If You Are Not At Your Ideal Average Weight?

The first thing to do is look at individual factors: age, gender, and genetics. For a proper study, consulting a specialist is the best way to know our state.

If the patient is not in the normal frame it does not mean that he is at an unhealthy weight. There are other parameters to consider.

On the other hand, you have to review the diet. In reality, what you want when reaching an ideal weight is to be in good health.

Tips for a Healthy Weight

It is necessary that the patient stays in a weight range that prevents the development of diseases such as hypertension, for this he must reject bad habits and assume new healthy habits.

Have a balanced diet that includes: cereals, vegetables, legumes. Adjust caloric intake with the expenditure we make daily to maintain a healthy weight

        1. No Smoking

        2. Avoid excessive consumption of alcoholic beverages

        3. Avoid the consumption of ultra-processed or refined foods or with many calories

        4. You have to practice some type of sport daily, at least, for 30 minutes


In conclusion, the ideal weight should reflect the state of health, when dieting it is advisable to consult a nutritionist to reduce risks when implementing new habits.

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