Ideal weight levels by age for Vietnamese people

Maintaining an ideal weight according to age not only helps prevent health issues such as diabetes, cardiovascular disease, and high blood pressure but also improves overall confidence and health. So to manage weight effectively, what factors should Vietnamese people pay attention to?

1. What is ideal weight?

Ideal weight is a concept commonly used to indicate the body weight that a person can maintain in a healthy and reasonable manner, appropriate to their height, body structure, and overall health condition. However, “ideal weight” is not a single value for everyone, but can vary based on many individual factors.

Factors determining ideal weight: 

• Height: Ideal weight is often assessed based on body height. A common way to estimate ideal weight is using the Body Mass Index (BMI), although it needs to be more accurate as it doesn’t account for the muscle-to-fat ratio. 
• Body structure: Body structure (such as a large or small frame) also affects ideal weight. People with larger frames may have higher weights but still be healthy. 
• Muscle mass and body fat: People with high muscle mass usually have greater body weight compared to those with only body fat. Therefore, ideal weight should consider the ratio of fat and muscle. 
• Health condition: Overall health condition and factors such as underlying diseases, cardiovascular health, and activity ability also affect ideal weight. 
• Age and gender: Ideal weight can change with age and gender, as energy needs and body fat distribution can differ between males and females, and also change with age.

There are various formulas to calculate ideal weight, depending on factors such as height, body structure, and personal health goals. Here are some common formulas:

• Broca’s formula is a simple method to calculate ideal weight based on height. 

Male: Ideal weight (kg) = Height (cm) – 100 

Female: Ideal weight (kg) = Height (cm) – 104 

Example: Male 175 cm tall: 175 – 100 = 75 kg Female 165 cm tall: 165 – 104 = 61 kg

• Devine’s formula calculates ideal weight based on height and gender. 

Male: Ideal weight (kg) = 50 + 0.9 × (Height (cm) – 152) 

Female: Ideal weight (kg) = 45.5 + 0.9 × (Height (cm) – 152) 

Example: Male 175 cm tall: 50 + 0.9 × (175 – 152) = 50 + 0.9 × 23 = 50 + 20.7 = 70.7 kg Female 165 cm tall: 45.5 + 0.9 × (165 – 152) = 45.5 + 0.9 × 13 = 45.5 + 11.7 = 57.2 kg

• Hamwi’s formula is commonly used to calculate ideal weight for adults. 

Male: Ideal weight (kg) = 48 kg + 2.7 kg for each inch of height over 5 feet (152.4 cm) 

Female: Ideal weight (kg) = 45.5 kg + 2.2 kg for each inch of height over 5 feet (152.4 cm) 

Example: Male 175 cm tall (5 feet 9 inches): 48 + 2.7 × 9 = 48 + 24.3 = 72.3 kg Female 165 cm tall (5 feet 5 inches): 45.5 + 2.2 × 5 = 45.5 + 11 = 56.5 kg

• Mifflin-St Jeor formula calculates the Basal Metabolic Rate (BMR) and can be adjusted for ideal weight. 

Male: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5 

Female: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161 

Example: 30-year-old male, 175 cm tall, weighing 70 kg: BMR = 10 × 70 + 6.25 × 175 – 5 × 30 + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 kcal/day

• BMI (Body Mass Index) formula is a popular tool to determine ideal weight within a healthy range. 

BMI = weight (kg) / (height (m))² BMI 

Classification: Underweight: BMI < 18.5 Normal: BMI 18.5 – 24.9 Overweight: BMI 25 – 29.9 Obese: BMI ≥ 30 

Example: To have a BMI in the normal range (18.5 – 24.9) for a height of 1.70 m: Lowest weight = 18.5 × (1.70)² = 18.5 × 2.89 ≈ 53.5 kg Highest weight = 24.9 × (1.70)² = 24.9 × 2.89 ≈ 72.1 kg

Notes when performing calculations related to ideal weight: Body structure and health condition: These formulas provide general ideal weight levels and do not consider body structure, muscle-to-fat ratio, or other health factors. Consult experts: To determine the ideal weight suitable for your personal health condition, consult a doctor or nutritionist.

Ideal weight is a flexible and personalized concept, reflecting a combination of various factors. Instead of relying solely on a specific index, focus on maintaining overall health, feeling good, and leading a healthy lifestyle

2. Ideal weight levels for Vietnamese people

Ideal weight by age is typically based on Body Mass Index (BMI) and general health standards, however, specific values may vary depending on each person’s height and body structure. Below are the ideal weight levels based on age and height for Vietnamese people (for reference):

3. Notes for maintaining ideal weight

Maintaining the most ideal weight level is an important part of maintaining overall health and preventing health issues. To achieve this, consider the following:

• Maintain a balanced, reasonable diet.
  • Eat plenty of vegetables and fruits: They provide many vitamins, minerals, and fiber, helping to control weight and boost health.
  • Choose quality protein sources: Including lean meats, fish, beans, and low-fat dairy products.
  • Control fats: Choose healthy fat sources like olive oil, avocados, and nuts, and limit saturated fats and trans fats.
  • Limit processed foods: Avoid processed foods and fast foods high in calories, sugar, and salt.

• Manage portion sizes
  • Eat moderately: To maintain ideal weight, control portion sizes and avoid overeating.
  • Eat slowly and mindfully: Eating slowly and focusing on meals helps recognize fullness earlier and prevent overeating.
• Maintain regular exercise
  • Exercise regularly: Aim for at least 150 minutes per week of cardio activities like walking, jogging, or swimming, combined with strength training.
  • Vary and diversify activities: To avoid boredom and maintain motivation, try different types of exercise like yoga, Pilates, or favorite sports.
• Monitor weight and progress
  • Check weight regularly : Monitor weight periodically to detect any changes early and adjust plans if needed.
  • Keep a food diary: Record meals and eating habits to identify issues and change habits if necessary.
• Maintain healthy habits
  • Get enough sleep: Ensure you sleep 7-9 hours each night, as sleep affects metabolism and weight regulation.
  • Manage stress: Use stress reduction techniques like meditation, yoga, or relaxation activities to reduce stress’s impact on weight.
  • Drink enough water throughout the day to maintain metabolism and feeling of fullness, while supporting digestion.
  • Eat small meals frequently: Eating smaller but more frequent meals helps maintain stable energy levels and control hunger.
  • Choose fresh and self-prepared foods: When possible, cook at home and use fresh ingredients to control quality and calorie intake.

Maintaining ideal weight is an important part of living healthy and happily. By implementing healthy habits and adjusting when needed, you can maintain ideal weight while improving quality of life. Additionally, if there are health issues like being overweight or obese, proactively seek appropriate solutions for timely treatment, helping you live healthier and longer.