Ideal Body Weight (IBW) Calculator

What Is Ideal Weight?

The ideal body weight is the healthy weight range as per one’s age, gender, and height. If it is more than what is specified for a height, the individual is at risk of obesity, diabetes, cardiovascular diseases, cholelithiasis, osteoarthritis, and infertility (1).

Understanding BMI

Body Mass Index (BMI) is a commonly used metric that provides an easy numerical estimate of a person’s weight status. It is used to evaluate a person’s ideal body weight in relation to their height. A person’s weight in kilograms divided by their height in meters squared gives their BMI (BMI = kg/m2). This measurement aids in establishing whether a person’s weight is within the healthy range, which is generally defined as BMI values between 18.5 and 24.9. Understanding Body Mass Index (BMI) is essential for recognizing potential risks linked to being underweight, overweight, or obese, allowing for better management of overall health and wellness.

How Much Should I Weigh For My Height, Age, And Gender?

As per the National Institutes of Health, following is the ideal body weight chart based on the height of an individual (2).

Formulas For Finding The Ideal Body Weight (IBW)

There are multiple formulae to get the ideal body weight. Here are a few that have been widely used in recent years (3):

1. The Hamwi Formula (1964)

For Men

IBW: 106 lb + 6 lb per inch over 5 feet

For Women

IBW: 100 lb + 5 lb per inch over 5 feet

2. The Devine Formula (1974)

For Men

IBW: 50 kg + 2.3 kg per inch over 5 feet

For Women

IBW: 45.5 kg + 2.3 kg per inch over 5 feet

3. Robinson’s Formula (1983)

For Men

IBW: 52 kg + 1.9 kg per inch over 5 feet

For Women

IBW: 49 kg + 1.7 kg per inch over 5 feet

4. Miller’s Formula (1983)

For Men

IBW: 55.7 kg + 1.39 kg per inch over 5 feet

For Women

IBW: 55 kg + 1.33 kg per inch over 5 feet

5. Hammond’s Formula (2000)

For Men

IBW: 48 kg + 1.1 kg per cm over 150 cm

For Women

IBW: 45 kg + 0.9 kg per cm over 150 cm

How To Maintain An Ideal Weight

Maintaintaining an ideal body weight requires a holistic approach. A healthy diet, exercise, and stress management are the common areas that people need to focus on to stay fit and healthy.

1. Follow A Healthy Diet

A healthy diet does not mean eating only soups and salads. Speak to a nutritionist to get a customized diet plan as per your body type and make some general changes to your diet such as:

• Choose whole grains over refined and semi-polished grains.
• Choose high-quality proteins (dairy or poultry) for every meal. If you are a vegetarian, combine pulses, cereals (grains like millet, oats, wheat, etc.), and proteins (like soy) to get all the essential amino acids.
• Include good fats like nuts and seeds, nut butter, and clarified butter in your diet to enhance the taste of your dishes and reap their health benefits.
• Consume 3-4 servings of vegetables and 1-2 servings of whole fruits per day.

2. Exercise Regularly

Aim to burn calories by exercising for about 150 minutes per week. If you are a beginner, start your day with walking, followed by low-intensity strength training or yoga. Incorporating body composition exercises may help improve muscle tone and fat distribution, helping you maintain an ideal body weight. Also, make sure you are physically active in some or the other way even on rest days.

3. Make Healthy Lifestyle Choices

Practice meditation and sleep well to help your body recover from daily stress. Besides maintaining a healthy diet and regular exercise, avoid smoking and alcohol consumption, to make positive changes in your lifestyle and overall health.

In addition, include regular appointments with a medical professional to track your health and make any necessary adjustments to your health plan.

Limitations Of Ideal Body Weight Calculator

• The body weight calculator is limited to specific ages and heights. It is not applicable to sportspersons, athletes, and differently-abled people.
• This calculator does not measure body fat and muscle mass percentages. It states the entire weight of the body.
• It is not valid for kids and pregnant women.

Although they offer a useful estimation, calculators shouldn’t replace expert medical advice. Assessments of ideal weight can be greatly impacted by individual differences in muscle mass, metabolism, and health. Seek advice from a medical expert for a personalized evaluation.

In Conclusion

The ideal body weight differs from person to person, based on height, age, and gender. There are several formulas you can use to calculate your ideal body weight, such as the Devine, Miller’s, or Hammond’s formula. Remember that this tool will give you a rough idea about how much you should weigh as per your height. You must always work with a doctor and dietitian, and avoid following fad or extreme calorie-deficit diets to lose weight. Also, you must make conscious diet, fitness, and lifestyle choices in day-to-day life to maintain a healthy weight. Keep in mind that this calculator cannot determine your body fat or muscle mass percentage, and it is also limited to specific age and height, irrespective of the extent of your physical fitness.