Know Your Ideal Body Weight

The term "ideal body weight" (IBW) describes the recommended weight for a given age, gender, height, and other characteristics. There are several formulas available to calculate a person's ideal body weight.

Body fat percentage and muscle mass are not considered when determining IBW. As a result, it is not a perfect indicator of a person's health. Health complications can result from obesity, malnutrition, and heart disease, among others. People can stay healthy and avoid such complications by maintaining  healthy body weight.

Table Of Contents

1. What Are The Ways To Calculate IBW?

2. Does Age Affect Ideal Body Weight?

3. How Does Body Fat Percentage Affect Weight?

4. Factors Affecting IBW

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

What Are The Ways To Calculate IBW?

IBW is not a reliable indicator of a person's health. At the same time, doctors use a patient's ideal body weight to establish the proper medication dosage. IBW can be utilised to maintain a healthy body weight and prevent diseases associated with obesity.

The formulas used to determine how much a person should ideally weigh are:

Robinson Formula

For males-  52 kg + 1.9 kg per inch over 5 feet

For females- 49 kg + 1.7 kg per inch over 5 feet

Miller Formula

For males- 56.2 kg + 1.41 kg per inch over 5 feet

For females- 53.1 kg + 1.36 kg per inch over 5 feet

Devine Formula

For males- 50.0 kg + 2.3 kg per inch over 5 feet

For females- 45.5 kg + 2.3 kg per inch over 5 feet

Hamwi Formula

For males- 48.0 kg + 2.7 kg per inch over 5 feet

For females- 45.5 kg + 2.2 kg per inch over 5 feet

Does Age Affect Ideal Body Weight?

Since every person is different, there is no conclusive response to this issue.

However, compared to younger people, elderly people typically have greater optimal body weight.

This is because, whereas body fat percentage frequently rises with age, muscle mass and bone density often decline.

How Does Body Fat Percentage Affect Weight?

Body fat percentage is calculated by dividing a person's overall weight by their fat weight. This measurement accounts for both a person's stored and necessary fat.

A person needs fat to survive since it is essential for the growth of the bone marrow, brain, nerves, and membranes.

The body can use stored fat for energy if needed; the fatty tissue covers the internal organs in the chest and belly.

As per the American Council of Exercise(ACE), the following is the ideal body percentage that you should have. 

Factor Affecting On IBW

When deciding on your ideal body weight,  NIH (The National Institute Of Health)  also suggests considering the following elements:

1. Genes

Why is it that some people can eat anything they want without gaining weight? In contrast, others are genetically predisposed to struggle with weight growth and, as a result, spend the rest of their lives attempting to shed weight.

According to recent studies, the degree to which our genes influence weight gain or reduction varies. Genes are thought to impact some people's propensity to be overweight by as much as 70-80%, whereas in other people, they may only account for 25% of the risk.

2. Age

According to research, after 30, body fat continues to rise, and it also migrates further into the centre of our bodies and internal organs. Men typically gain weight until they are 55, while women usually do so until they are 65. After that age, many of us start to lose weight, frequently as a result of a decline in muscle mass.

As we have shown above, there may be a strong hereditary component to why obese children struggle with their weight into adulthood.

3. Race And Ethnicity

The Centers for Disease Control and Prevention (CDC) statistics say in the US support this but also show that socioeconomic factors, such as income levels, diet during a person's formative years, access to healthcare services, or place of residence, interact complexly with ethnicity to affect obesity.

More and more medical professionals are interested in learning how your race or ethnicity may influence your weight and how this may affect your ability to receive weight reduction support.

4. Sex/Gender

Data from the NHS (National Health Service) show that 67% of males and 62% of women in the UK are obese. Men tend to be more overweight than women, while women are more likely than men to be obese (including morbid obesity).

In America, there is also evidence of a similar upward trend in female obesity rates, which is accelerating among Hispanic and African American women. It is crucial to understand that women in these groups frequently experience socioeconomic injustices that may affect their weight.

5. Physical Activity/Exercise

People who wish to lose weight frequently discuss nutrition and exercise together. Our daily activity level directly affects how many calories our bodies burn. Moreover, the best way to improve health is to exercise daily.

Increasing your physical activity is a crucial element of a successful weight-loss strategy, according to the CDC (Centre For Disease Control & Prevention). 

6. Family Habit And Culture

Our commitment to reducing weight and how we perceive or react to weight increase are undoubtedly influenced by the families, friends, and more significant social attitudes of body shape to which we belong.

You may develop the same behaviours later in life if your family frequently consumes foods high in sugar or engages in sedentary activities like watching TV or playing computer games.

7. Sleep

A crucial component of successful weight loss may get enough sleep. According to a study by the mayo clinic, persons who get four hours or fewer of sleep each night see negative changes in their metabolism and increased desire and appetite, especially for calorie-dense, carbohydrate-rich foods.

One possible explanation is that the amount of sleep impacts the hormones ghrelin and leptin, which control appetite. Lack of sleep can cause weariness, which makes you feel less motivated to be active. This is another possible contributing factor.

8. Medical Conditions And Medications

Numerous medical diseases have the potential to either promote weight gain or inhibit weight loss. There are plenty of these, such as having an underactive thyroid, PCOS, chronic depression,  hormonal changes like menopause, Cushing's disease, metabolic syndrome, and others.

Additionally, taking medicine for various diseases may make losing weight more challenging and complex. Medications for blood pressure control, depression, epilepsy, diabetes, or birth control are a few examples.

9. Stress

There is proof that persistent stress in your life might make your body create more cortisol, the stress hormone.

The hormone known as cortisol alerts your body to prepare for "fight or flight." It increases your appetite to ensure that you eat enough to receive the extra energy your brain believes it will need to help you survive.

Staying in control of your weight is a lifelong journey of making healthy food choices, making time for exercise, and having willpower. 

Dietitian’s Recommendation

Weight for height with the lowest mortality risk is referred to as ideal body weight (IBW). This definition is the product of a century-long investigation into the relationship between anatomical traits and health. IBW is determined using height-weight charts and factors such as weight, height, and frame size. It should be kept in mind that actual weight & ideal body weight is different.

- Dietitian Vajeda Rahaman

FAQs

1. What determines ideal body weight?

According to the CDC, a person's ideal body weight can be affected by age, muscle-to-fat ratio, height, sex, and bone density

2. What are 3 things that help achieve ideal body weight?

Maintaining a healthy weight requires healthy eating, physical activity, optimal sleep, and stress reduction. Several other factors may also affect weight gain.

3. What is the difference between actual and ideal body weight?

The simple way to answer a question like this is to remember that a healthy weight is a healthier way to approach this topic. In contrast, an ideal weight is a specific, ideal weight for each individual based on general criteria.

4. Why is ideal body weight important?

If you are overweight or obese, you are at higher risk of being susceptible to severe health problems, including heart diseases, high blood pressure, type 2 diabetes, breathing problems, gallstones, and certain cancers.

5. What is said about the ideal body weight at which a person leads a healthy life?

Usually, a healthy weight is when an individual leads a healthy life without any risk of diseases. It means that if an individual is at a healthy weight, he can lead a healthy life.

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