What is the Ideal Weight for Men and Women?

Typically, each height has a corresponding ideal weight, and vice versa. Therefore, to manage your weight effectively, it is essential to know the formula for calculating your ideal weight.

1. What Formula is Used to Calculate Ideal Weight?

There are six commonly used formulas to calculate the ideal weight for adults:

• Bruck Formula (Japan):
  Ideal weight (in kg) = (Height (in cm) – 100) x 0.9
• Bongard Formula:
  Ideal weight (in kg) = (Height (in cm) x Average chest circumference (in cm)) ÷ 240
• Lorentz Formula:
  Ideal adult weight (in kg) = Height (T, in cm) – 100 – (T – 150) ÷ N
  (Where T = height, N = 4 for men and N = 2 for women)
• American Insurance Formula:
  Ideal weight (in kg) = 50 + 0.75 (Height (in cm) – 150)
• Broca Formula:
  Ideal weight (in kg) = Height (in cm) – 100
• Body Mass Index (BMI) Formula:
  BMI = Weight (W, in kg) ÷ (Height (H, in meters) x Height)
  This is the most common method for calculating ideal adult weight. Based on the BMI, you can assess the degree of obesity and estimate the body fat percentage.

2. What is the Ideal Weight for Men and Women?

The ideal weight is determined by the BMI index, which differs between men and women:

• Ideal BMI for Men:

  • A BMI below 20 indicates underweight. You should consider consuming a more nutritious diet to improve your health and incorporate suitable physical exercises.
  • A BMI of 20-25 is ideal for men, indicating a balanced, healthy state. You should maintain and improve your diet and exercise routine to sustain this healthy weight.
  • A BMI of 25-30 is a warning of overweight. At this point, you should plan to stabilize your weight and health to avoid prolonged weight gain and potential complications.
  • A BMI above 30 indicates severe obesity, which may lead to dangerous health conditions, particularly digestive, respiratory, blood pressure, or cholesterol issues.

• Ideal BMI for Women:

  • A BMI below 18 suggests that you are underweight and possibly malnourished.
  • A BMI between 18 and 23 is ideal for women, indicating a stable, healthy weight and physique.
  • A BMI between 23 and 30 signals overweight and requires attention to diet and exercise.
  • A BMI above 30 means severe obesity, and you should rigorously follow a weight loss plan to avoid health complications.

3. Why is Maintaining an Ideal Weight Important for Health?

Maintaining an ideal BMI helps ensure overall health and reduces the risks of:

• Dysfunction in organs like the heart and gallbladder.
• Increased chances of developing cancers such as endometrial, breast, colon, and ovarian cancers.
• Sleep apnea.
• Infertility.
• Joint problems.

To achieve the ideal weight, it’s important to develop a scientific nutrition and exercise plan. Consulting with a professional doctor can help provide tailored dietary and exercise guidance.

3.1. Establishing a Balanced Diet

Limit foods high in sugar and fat. Instead, opt for fiber-rich, low-calorie foods that aren’t fried. Control daily portions to ensure the calories you burn exceed the calories you consume.

3.2. Regular Exercise

Individuals with an ideal BMI often spend 60-90 minutes daily exercising. You can break these exercises into shorter sessions of 20-30 minutes each. Maintaining this routine helps with rapid weight loss, improves mood, increases muscle endurance, reduces stress, and prevents diseases such as heart disease, diabetes, and osteoarthritis.

If you have concerns about your weight, seek appropriate solutions for early treatment and actively care for your health to live a longer and healthier life.