Fitness Articles

Find Your Perfect Weight - Part 1

Setting a Healthy & Achievable Weight Loss Goal

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You know that you want to lose weight. But how do you pick a goal weight that’s right for you? Do you find a celebrity, or even a friend, whose body you like and try to reach the same weight as him? Do you aim for a previous weight of your own, like what you weighed when you wore that junior prom dress 25 years ago?

Unfortunately, neither of these are good ways to set a weight loss goal. Finding your best weight isn't as simple as plugging your height, age, and gender into a formula and getting a number spit back at you. Your body is unique to you, and so is your ideal weight. Because it involves factors that are both objective (like your health risks) and subjective (like your personal satisfaction with your appearance), your ideal body weight is much more than a number on the scale: it’s more like a state of being.

You’re at your ideal body weight when:
  • Your weight isn’t causing (or putting you at risk for) any health problems
  • Your weight doesn't limit you from living the life you want
  • You can accept your body as it is, without feeling uncomfortably self-conscious
  • You can enjoy being in your own skin, without worrying too much about how you compare to others (or cultural ideals)
There are charts and formulas that can help you determine what the number on the scale tells you about your risk for health problems, and give you a general weight range to shoot for to decrease your risk. There are other standards and measures that can help you fine tune this big picture and focus in on optimal fitness and body composition. This article, part 1 in a 3-part series, will look strictly at these kinds of numbers—a great place to start when determining your weight loss goals.

How Body Weight Affects Health

In the best of all possible worlds, this business of picking a good weight loss goal wouldn’t be a problem. In fact, bathroom scales wouldn’t even exist. If you think about it, what does the number on your scale really have to do with any of the reasons you want to lose weight? Whether you want to look a certain way, be more attractive or popular, manage or avoid health problems, get back into all those smaller clothes you’ve got in your closet, improve your athletic performance, recapture the glories of your youth, or simply feel a little more comfortable in your own body, the number on the scale is not what determines your success or failure. There are much better ways than scale-watching to assess your progress along the way.

The only real reason to even think in terms of a “normal” or “ideal” body weight is because there is a statistical correlation between your weight and your risk of having certain health problems that can lead to premature death or disability. Although your weight may or may not be the cause of these health problems, it’s clear that people who weigh more—or less—than “normal” are more likely to have these problems.

Experts who study these things have come up with several different methods of estimating your health risks based on your weight and size, as well as a set of calculations that are routinely used to determine whether your weight/size is in the normal range or not. Here are three of the most commonly used calculations:

Body Mass Index (BMI) is simply the number you get when you divide your weight (in kilograms) by your height squared (in centimeters). According to years of health research, the further your BMI deviates from the normal range (whether above or below), the higher your risk for obesity-related health problems (such as diabetes, high blood pressure, high cholesterol, stroke, heart disease, and bone/joint disorders). Calculate your BMI here. Similarly, you can calculate your goal weight and see if it fits in with these ranges. If not, then your expectations might be unrealistic.

Height/Weight Charts, such as the HANWI formula (below), have been around since the 1950's. BMI has pretty much replaced the older height/weight charts as the most common way to assess health risks related to weight. But variations of these charts are still used today as quick and simple ways to estimate the normal weight range for your height. Here's a simple formula you can use:
  1. Women: Allow 100 pounds for the first 60 inches of height, plus 5 pounds for each additional inch (i.e. 130 pounds for someone that is 66 inches tall). Men: Allow 106 pounds for the first 60 inches of height, plus 6 pounds for each additional inch (i.e. 154 for someone that is 68 inches tall).
  2. The number you get above is the midpoint of the normal range; subtract or add 10% to get the low and high ends (117-143 pounds for the female above, 139-169 pounds for the man).
  3. People of average frame size should weigh close to the midpoint number, while those with large or small frames should be closer to the high or low end of the range. To determine whether you are large, small, or average frame, make a circle around the wrist of your dominant hand at the widest point (over the bones that protrude) with the thumb and middle finger of your opposite hand. If your thumb and finger don’t touch, you are large framed; if they just barely touch, you are medium, and if they overlap you are small framed.
  4. Does your goal weight fit well within these ranges? If not, you might want to adjust it.
One potential problem with both the BMI and height/weight tables is that neither formula distinguishes between fat weight and lean tissue (muscle) weight. BMI, for example, may incorrectly put people with unusually large amounts of muscle weight in the overweight category (even when their level of body fat might be normal), and people with poor muscle tone into the normal category (even when their level of body fat might be excessive). Another drawback to these formulas is that they don’t take into account where you store your fat. That's where this next formula comes in.

Waist-to-Hip Ratio is an important measure to use along with BMI and height/weight charts when considering your weight. Research shows that where you store body fat may be even more important than how much you have. Fat stored in the abdominal area, especially under the muscle and inside the abdominal cavity, is a lot more dangerous than fat stored in the hips and thighs, for example. One good way to make sure you aren’t overlooking a problem is to calculate your waist-to-hip ratio. Your ideal measurements should also fit into the ranges of a healthy waist-to-hip ratio. Similarly, even if you're at a "healthy" weight now according to your BMI or Height/Weight table, you might want to consider losing some extra weight if your current waist-to-hip ratio is unhealthy.

All the methods above will give you a good starting point for setting a goal weight that is reasonable (and healthy) for your height, gender, and age. However, not everyone will fit well within these ranges, and there’s no guarantee that a normal weight will mean good health everyone (or that being above normal automatically means you’ll have health problems, for that matter). Your state of health depends on other factors as well, including the quality of your diet and your exercise routine. But if the goal weight or measurements you’re hoping to achieve are very far outside the ranges you get from these methods, that’s a good indication that you may need to think twice about how realistic your goal is. To make changes to your goal weight, based on what you've learned here, click here to go to your Start Page.   Once there, you can "Change" your weight loss goal by using the link in your myTools column under the heading "My SparkDiet."

The next article in this series will examine other factors—besides numbers—that determine what kind of changes you can (and can’t) achieve with diet and exercise, including the roles of your body type and genes.

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Member Comments

  • I am still considered obese (BMI 33) but I have lost 192 lbs and feel healthier than I ever had. I am at 182 right now and goal is 175. I started at 374. I am happy with myself in all ways.
  • I go by how I feel, not necessarily what the scale says
  • What we think, we become.
    All that we are arises with our thoughts.
    With our thoughts, we make the world.
    - The Buddha
  • ANAH_ACE
    I like this. Thanks!
  • I cannot go by the charts either @ 4 ft. 10.5 in. I go by whether (or not) I am feeling healthy, am able to do what I need to/want to do and my clothes look nice on me. At 63, I know I'm not going to have the same body shape as I did when I was in my younger years, and that's all right!
  • I never went by the old standard. I was 5'5' (a woman) with small frame (wore size 51/4 in ring) and the "book" said I should weigh from 110-130. At 117 you could count my ribs from across the room when I was fully clothed. 135 was where I felt the best, but I am shorter now than I was then. Instead of pounds, I am trying for the 28" waist I had at that "perfect" weight..
  • First off I have to say I really like Dean's articles AND I noticed the part about these only being approximations.Th
    ey also don't take into account people's genetics,muscular
    ity etc. And yeah it can hurt I can recall years ago having to go to a Workman Compensation Board clinic here after being hurt at work and noticing that the (rather ignorant) doctor listed me as being "obese" (yeah thanks you didn't look like you turned away from the Golden Arches EITHER fatso). This in spite of having a physically demanding job and working out at home yeah I could stand to lose a few so could a lot of us,As for the insurance height weight charts even as a skinny kid I seemed to be overweight. Go figure,
  • PEEJMA
    muscle vs. fat, obviously. Please pardon the typo.
  • PEEJMA
    This is just wrong. There needs to be a new way to calculate healthy weight that accounts for muscle vs. fast. I'm 5'2 and at 100 pounds, I get asked if I'm anorexic. At 110, I'm a size 0-2 and very skinny. Also, now that I'm over 40, I find such a low weight to be unsustainable. I work out six days a week (heavy weight training, HIIT, etc.), and -through right now I'm a few pounds higher than I'd like to be, I'm still a size 8. I'm a fit, athletic size 6 in the mid to high 120s, and that's what I'm shooting for.
  • ETHELMERZ
    Just work on eating healthier and quit obsessing on these numbers.......don
    't let these old rules prevent you from living in the now, because you may never reach certain what you think are "perfect" numbers! Wasting years of your life because you wait for that "perfect" weight first.
  • I used to be hung up on a number but now I go by how my clothing feels. I'm under 5' so my ideal weight hovers around 112lbs.
  • I forgot to say I am a man and am 6' 1" tall.
  • I've been on CRON diet for 10 weeks and have lost 47 pounds. My goal is to lose 100. That would put me at 200 and with a large frame that is a good weight. Yes I will look skinny and much different but for the better. I'm a type II diabetic and was taking metformin and Farxiga. I haven't taken any meds in 6 weeks and my morning blood suger is in the 80's!

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.