Your Ideal Weight

The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women. For people in weight training or have a professional requirement to maintain a specified weight and shape, this is a good basis for decision-making before drastic solutions like cosmetic surgery or liposuction and extreme weight training are undertaken.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender based on the Body Mass Index (BMI) normal accetable range. The table does not take into consideration your age or your frame size. A person with a petite physique (small frame) should aim for an ideal weight at the lower end of the range and a person of the same height but with a large frame could quite satisfactorily weigh in at the top of the range.

Body Mass Index

An alternative way of gauging your weight is to calculate your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared. The normal acceptable range of this measurement is 20.1 to 25.0 for men and 18.7 to 23.8 for women.

The only exceptions are athletes and body builders, whose extra muscle may tip their BMI over the normal range.

Vikram et al. (2003) [2] in his study showed that Asian Indians have excess cardiovascular risk at BMI values considered “normal” and therefore the definitions of “normal” ranges of BMI need to be revised for Asian Indians.

BMI Calculators

Assessment of your BMI score

The following BMI assessment is provided by NHS Direct (2011) [1]

• less than 18.5 you are underweight for your height.
• 18.5 to 24.9 you are an ideal weight for your height
• 25 to 29.9 you are over the ideal weight for your height
• 30 to 39.9 you are obese
• over 39.9 you are very obese

If your BMI is greater than 30 then you should consider taking action to lose weight.

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Free Calculator

Free Microsoft Excel spreadsheet that you can download and use on your computer. The spreadsheet will be opened in a new window.

• BMI Calculator
• Ideal Weight Calculator

Referenced Material

1. NHS Direct (2011) BMI healthy weight calculator [WWW] Available from: http://www.nhs.uk/livewell/loseweight/pages/bodymassindex.aspx [Accessed 14/10/2011]
2. VIKRAM, N. et al. (2003) Non-obese (body mass index < 25 kg/m2) Asian Indians with normal waist circumference have high cardiovascular risk. Nutrition, 19 (6), p. 503-509
3. TRUMBO, P. et al. (2002) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Journal of the American Dietetic Association, 102 (11), p. 1621-1630

Page Reference

The reference for this page is:

• MACKENZIE, B. (1997) Your Ideal Weight [WWW] Available from: http://www.brianmac.co.uk/idealw.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Body Fat
• Body Fat Percentage
• Bio electrical Impedance Analysis (BIA)
• Fat Burning Zone
• Physiology Articles
• Physiology Literature Reviews