Lowering your overall body weight is a significant part of the weight loss journey. Understanding the concept of ideal body weight is essential to set realistic weight loss goals. Your perfect weight is influenced by several factors like gender, age, height, and underlying health issues [1]. Maintaining an ideal body weight will help you stay cheerful daily, feel confident, and remain energetic round the clock to perform all tasks. You can manage and prevent chronic illnesses, genetics, and medical conditions with a perfect body weight.
The concept of ideal body weight is to help you prevent the onset of diseases, enhance quality of life, and optimise mental health. The perfect weight can be defined as maintaining the right body weight proportional to your height to reduce the risk of mortality. Most researchers and physicians rely on the ideal body weight for risk assessment based on your health and anatomical characteristics [2]. The key to achieving the perfect body weight is taking care of your diet, altering your lifestyle, and performing workouts to maintain the right height-to-weight ratio.
Ideal Weight Chart According to Height for Men and Women
Ideal Height Weight Chart for Men
| Height (ft-in/cm) | Ideal Weight(kg) | Ideal Weight(lbs) |
|---|---|---|
| 5’0″/152 cm | 58 – 71 kg | 128 – 156 lbs |
| 5’1″/155 cm | 59 – 73 kg | 131 – 160 lbs |
| 5’2″/157 cm | 60 – 74 kg | 133 – 163 lbs |
| 5’3″/160 cm | 62 – 75 kg | 136 – 166 lbs |
| 5’4″/163 cm | 63 – 77 kg | 139 – 169 lbs |
| 5’5″/165 cm | 64 – 78 kg | 142 – 173 lbs |
| 5’6″/168 cm | 66 – 80 kg | 145 – 177 lbs |
| 5’7″/170 cm | 68 – 83 kg | 149 – 182 lbs |
| 5’8″/173 cm | 69 – 84 kg | 152 – 186 lbs |
| 5’9″/175 cm | 70 – 86 kg | 155 – 190 lbs |
| 5’10″/178 cm | 72 – 88 kg | 159 – 194 lbs |
| 5’11″/180 cm | 74 – 90 kg | 162 – 198 lbs |
| 6’0″/183 cm | 75 – 92 kg | 166 – 202 lbs |
| 6’1″/185 cm | 77 – 94 kg | 169 – 207 lbs |
| 6’2″/188 cm | 78 – 96 kg | 173 – 211 lbs |
| 6’3″/191 cm | 80 – 98 kg | 176 – 216 lbs |
| 6’4″/193 cm | 82 – 100 kg | 180 – 220 lbs |
Ideal Height Weight Chart for Women
| Height (ft-in/cm) | Ideal Weight(kg) | Ideal Weight(lbs) |
|---|---|---|
| 5’0″/152 cm | 47 – 58 kg | 104 – 127 lbs |
| 5’1″/155 cm | 48 – 59 kg | 106 – 130 lbs |
| 5’2″/157 cm | 49 – 60 kg | 108 – 132 lbs |
| 5’3″/160 cm | 50 – 61 kg | 111 – 135 lbs |
| 5’4″/163 cm | 52 – 63 kg | 114 – 138 lbs |
| 5’5″/165 cm | 53 – 64 kg | 117 – 142 lbs |
| 5’6″/168 cm | 54 – 66 kg | 120 – 146 lbs |
| 5’7″/170 cm | 56 – 68 kg | 123 – 150 lbs |
| 5’8″/173 cm | 57 – 70 kg | 126 – 154 lbs |
| 5’9″/175 cm | 59 – 72 kg | 129 – 158 lbs |
| 5’10″/178 cm | 60 – 74 kg | 132 – 162 lbs |
| 5’11″/180 cm | 61 – 75 kg | 135 – 166 lbs |
| 6’0″/183 cm | 63 – 77 kg | 138 – 170 lbs |
| 6’1″/185 cm | 64 – 79 kg | 141 – 174 lbs |
| 6’2″/188 cm | 65 – 81 kg | 144 – 178 lbs |
| 6’3″/191 cm | 67 – 83 kg | 147 – 182 lbs |
| 6’4″/193 cm | 68 – 84 kg | 150 – 186 lbs |
The height-weight chart is the standard yardstick to determine an individual’s health status. Good health indicates you are physically and mentally free from illnesses and stay protected against serious diseases in the future. This chart helps you understand whether your body weight and height are in the right proportion. It also provides essential information on your current health status, factors of risks, if any, and precautions to be taken.
Your physician would often use the height and weight chart to track or check your weight loss range and to monitor weight management. The initial consultation with your dietician will most likely take your height and weight measurements to determine whether you are within the ideal weight range. This chart shows how your weight and height correlate and work in harmony when physically active and strong. Based on the Height-Weight Chart for Men and Women, you will fall under any of the three classifications mentioned below.
Ideal Body Measurements for Men Based on Height
Table below shows reference data for ideal body measurements for men based on height. However, they are not definitive indicators of health and might not be possible to get for every individual.
| Height | Ideal Chest | Ideal Waist | Ideal Hips |
|---|---|---|---|
| 5’2″ (157 cm) | 37-39″ (94-99 cm) | 29-31″ (73-78 cm) | 35-37″ (89-94 cm) |
| 5’4″ (163 cm) | 39-41″ (99-104 cm) | 30-32″ (76-81 cm) | 36-38″ (91-96 cm) |
| 5’6″ (168 cm) | 40-42″ (101-106 cm) | 31-33″ (78-83 cm) | 37-39″ (94-99 cm) |
| 5’8″ (173 cm) | 41-43″ (104-109 cm) | 32-34″ (81-86 cm) | 38-40″ (96-101 cm) |
| 5’10” (178 cm) | 42-44″ (106-111 cm) | 33-35″ (83-88 cm) | 39-41″ (99-104 cm) |
| 6’0″ (183 cm) | 43-45″ (109-114 cm) | 34-36″ (86-91 cm) | 40-42″ (101-106 cm) |
Body Fat Percentage Table for Men and Women
The body fat percentage range helps in assessing fitness levels. It can also be used for accessing the health risks associated with different body fat levels. Please understand that these are general guidelines. Individual health should always be assessed by a healthcare professional.
| Body Fat Percentage | Women (Healthy Range) | Men (Healthy Range) | Description |
|---|---|---|---|
| Essential Fat | 10-13% | 2-5% | Necessary for basic bodily functions |
| Athletes | 14-20% | 6-13% | Typical for athletes |
| Fitness | 21-24% | 14-17% | Good fitness level |
| Average | 25-31% | 18-24% | Most common range in general population |
| Obese | 32% and above | 25% and above | High level of body fat |
Average/ Healthy Weight
Average weight indicates that you are staying within the pre-defined healthy range. Coming under this category shows that you are less prone to health issues, have better energy levels, and enhanced well-being overall. It also shows no complications related to obesity and enhanced longevity.
Underweight Category
If you are under the range prescribed for average weight, it indicates that you belong to the underweight category. Being underweight also means insufficient calorie intake, causing malnutrition and leading to a lack of immunity, vitamin deficiencies, and low energy levels. Your physician will help identify the cause of your low body weight and suggest the right treatment.
Overweight Category
If your body weighs more than the normal weight range, then it means that you are overweight. This category is associated with higher risks of developing chronic issues like hypertension and diabetes and deteriorating joint health. Consult your doctor to lose weight naturally using healthy methods to avoid chronic illnesses.
Both BMI and Height-Weight Charts are useful tools to help you know whether you are in the ideal weight category. With these tools, you can determine how healthy or unhealthy you are based on your body size/frame and age.
Understanding Body Mass Index (BMI)
BMI, or Body Mass Index, is a commonly used medical screening tool for assessing an individual’s body weight [3]. The BMI measure utilises your height and weight data to calculate and determine if you are within the ideal body weight range. The BMI calculation is performed by dividing your weight in kilograms by the height measured in meters to estimate your body fat [4]. BMI estimates body fat and indicates the risk of developing serious illness due to excess body fat. The higher your BMI, the more the risk of developing issues like cardiovascular diseases, type 2 diabetes, breathing issues, high blood pressure, a few cancer types, and gallstones.
The normal range of BMI lies from 18.5 to 25, the overweight range is from 15 to 30, the underweight range is lower than 18.5, and the obesity BMI range is more than 30 [5]. Like any other health measuring tool, BMI is not a perfect choice for determining the healthy weight range [6]. This is because the results of BMI might vary when you are pregnant or an athlete or a weight trainer with high muscle mass. BMI is not accurate in determining body fat in kids and elderly. The standard measures related to obesity also tend to differ in ethnicity. For instance, BMI might underestimate the risk for individuals belonging to Asian descent [7] than Africans [8]. However, BMI serves as a useful tool that indicates the onset of several diseases when an individual is obese or overweight.
Dr. Sonia from Kolors Healthcare explains about BMI
Formula to Calculate BMI
For Metric Measurements: BMI = Weight in Kilograms / (Height in Meters)²
For Imperial Measurements: BMI = Weight in Pounds / (Height in Inches)² * 703
How to Use the BMI Formula
For the metric system, Measure your weight in kilograms and height in meters.
For the imperial system, Measure your weight in pounds and height in inches.
Interpret the Result:
Underweight: BMI less than 18.5
Normal weight: BMI 18.5–24.9
Overweight: BMI 25–29.9
Obesity: BMI 30 or more
Example Calculation:
If a person weighs 70 kilograms and is 1.75 meters tall. The BMI is calculated as:
BMI = 70 / 1.75² = 22.86
This BMI falls within the ‘Normal weight’ range.
BMI Calculator
BMI CalculatorWhy Height-Weight Chart For Men and Women Is Useful?
The height-weight chart plays a pivotal role in assessing and understanding your body composition and estimating your overall health status. The key reasons of using the height-weight chart for men and women include:
Assessing Your Health
The height and weight chart is an instant and simple tool for assessing whether your body weight is proportional to your height. It also identifies potential health risks related to excess weight or underweight.
Identify Malnutrition
If you are not gaining weight, it may indicate that you are underweight, which might arise due to poor nutrition intake through diet, malnutrition, or any underlying disease. The height and weight chart helps you understand if you need proper nutrition or seek medical attention to improve weight.
Detect Obesity
The height and weight chart is key in helping individuals recognise whether they are obese or overweight. These factors are potential risk factors for the onset of chronic diseases like hypertension, diabetes, and heart disease. You can make lifestyle changes and seek appropriate medical intervention to enhance your health.
Easily Understandable
You can maintain a healthy weight range by referring to this chart, as it is very simple and can be understood easily. The chart’s values will help you know the status of your body weight and take proactive steps to prevent potential health risks.
Personalized Health Guide
The height and weight chart is useful for people planning realistic weight loss goals to maintain their fitness. They can seek professional help based on their category in the chart to make essential changes to their diet and lifestyle.
Useful for Public Initiatives
The height-weight chart for men and women is useful when planning public initiatives and health research. While planning public fitness programs, it is easy to categorise individuals based on the information on the chart based on age group for accurate setting of health goals.
Factors Affecting Ideal Weight
Maintaining the ideal weight range is essential to achieve overall health and well-being. Several factors can affect your body weight and hinder your ability to maintain it in the average range [9]. Some of the common factors include:
Age
Studies reveal that body fat accumulates steadily when you touch 30, especially in your midsection and other internal parts [10]. Men gain excess body weight until they reach 55 years, and women tend to gain weight until they are 65. Both women and men experience weight loss as their muscle mass deteriorates.
Gender
Based on the NHS data, about 62% of females and 67% of males fall under obese or overweight category [11]. Men tend to be on the overweight side when compared to women, but obesity is more commonly found among women than men. A study also revealed that women belonging to Hispanic, American, and African ethnicities faced socioeconomic inequality, which affected their body weight [12].
Muscle vs. Fat
If you have a lot of muscle mass due to your athletic activity, like heavy-weight training, it will affect your ideal body weight. Your muscle weighs more than your body fat, which is much denser. However, having muscle mass is more beneficial for your overall health than having more fat. Lose weight by focusing more on shedding excess fat while preserving your muscle mass by following a calorific deficit diet plan and incorporating resistance and cardio training.
Genetic Factors
Some of you might be genetically predisposed to accumulate more pounds quickly than others or tend to store body fat more easily [13]. Your genes also influence how your body processes and stores fat, even with regular workouts and a disciplined diet. Genetics also play a vital role in making you feel hungry or signalling your brain that you are full [14]. However, you can make lifestyle changes, stay active, or refrain from unhealthy habits like consuming alcohol or soda to lower the risk of being obese [15].
Health Risks of Being Under the Ideal Weight
If you think that being underweight will not pose a serious threat to your health, like being obese, you need to think again. There are several health risks associated with being underweight. They are:
- Malnourishment: If you are not eating a healthy diet, then your body will be deprived of all the key nutrients to fuel up your internal functions [16]. When you are malnourished, you are prone to illnesses, lack energy, and might face hair loss, bad oral health, or dry skin issues.
- Low Immunity: Underweight people tend to develop infections more quickly than others [17]. Lack of nutrition and irregular eating habits might weaken the immune system and lead to infections.
- Surgical Complications Will Be More: A study reveals that underweight people develop complications like infections after surgery. The wound-healing ability of underweight people will be low as they might have less preoperative haemoglobin, which might lead to post-surgical complications.
- Osteoporosis: If you are below the ideal body weight, then you are at risk of facing BMD or low bone mineral density, which might lead to osteoporosis [18]. If your BMI falls below 18.5, the risk of developing osteoporosis is high.
- Infertility: If your loved one has a low BMI, then there is a higher chance of developing amenorrhea, which is related to menstrual dysfunction, indicating she isn’t ovulating. Consistent anovulation often leads to infertility.
Health Risks of Being Overweight
If your BMI is between 15 and 30, then it indicates that you are overweight. You are at a higher risk of developing one or more health conditions listed below.
- High Blood Pressure: As an overweight individual, your body fat will accumulate in the blood vessels and might promote circulatory resistance. So, you might develop hypertension.
- Cardiovascular Issues: Overweight individuals are prone to heart diseases, as their blood pressure levels keep fluctuating. High levels of bad cholesterol in their body might also contribute to developing heart issues.
- Type 2 Diabetes: People who are obese will have fat covering their insulin receptors, which can hinder their body’s ability to inhibit insulin. This insulin resistance can lead to the development of Type 2 diabetes.
- Liver Issues: If you are in the overweight category, then pay attention to optimising liver health, as you face the risk of developing non-alcoholic fatty liver.
- Breathing Issues: As an overweight individual, you might experience shortness of breath when performing an everyday activity or when climbing stairs. As your blood vessels thicken due to fat accumulation, you will have to gasp often.
- Immobility: You might have to face limited movement, as your joint health might deteriorate due to supporting excess body weight.
- Mental Illness: Too much body weight can hurt your quality of life. It can cause mental illnesses, such as clinical depression and anxiety.
- Other Health Issues: When you are in the obese or overweight category, you might develop several health issues like sleep apnea, body pain, gallbladder issues, chronic inflammation, and osteoarthritis.
- Cancer: Being overweight might cause some types of cancer, as your body is inflamed, your immunity system is weak, and cellular growth is hindered.
Achieving and Maintaining Ideal Weight
Always aim to naturally achieve the ideal body weight to achieve sustainable weight loss. Do not follow fad diets or do too many workouts, as it might not be beneficial in the long run. Making slight changes in diet, workouts, and lifestyle changes will help make a noticeable difference.
Balanced Diet
Lowering your calorie intake through a healthy eating pattern is beneficial for losing excess weight and staying fit. Keep processed, junk, and fried foods off your plate and choose seasonal fruits and vegetables. Also, limit the intake of sugar, salt, and alcohol to reach the ideal weight range. Eat a balanced diet at regular intervals to stay energetic and fit.
Exercise
Laziness can be a contributing factor to your obesity. While limiting your calorie intake, ensure you indulge in any physical activity like walking, jogging, or swimming, which demands you to stay active. You can also indulge in a game of basketball or football that requires you to optimise your physical ability.
Lifestyle
It is essential to change your lifestyle to ensure you sleep and eat at the right time. Stay stress-free by practising yoga and meditation to keep stress away. Also, make sure no caffeine products are in your pantry and quit habits like smoking or drinking to stay healthy mentally and physically.
Adopt A Holistic Approach To Health And Wellness
Apart from eating right and adapting to a healthy lifestyle, it is also important to incorporate a holistic approach to optimising your physical and mental health. With a holistic approach, you can simultaneously pamper your soul, body, and mind to achieve emotional and mental well-being. Achieving holistic health is essential. It will help you avoid chronic diseases, deal with stress effectively, and make healthy lifestyle choices. Whether it is a relaxing massage, aromatherapy, learning something new like arts or cooking, meditation, or yoga, find what works best for you and incorporate it into your routine. With these effective tips, you can emerge successful on your voyage to attain your health and wellness objectives while staying within the ideal weight range.
Height Weight Chart FAQs
What is an Ideal Height Weight Chart?
The chart is a reference tool that suggests a range of weight based on height. It has gender-specific guidelines with different charts for men and women.
How is Ideal Weight Determined for Men and Women?
Formulas consider height, age, and body composition. Gender-specific factors like muscle mass distribution are considered before preparing the chart. For men, greater muscle mass is considered, while body fat distribution is considered for women. It also finds the physiological differences between men and women, ensuring a more personalized and accurate healthy weight assessment.
Does Age Affect Ideal Weight?
As metabolism and body composition change with age, ideal weight changes proportionately. Muscle mass decreases with age and fat distribution, too.
Why Do Ideal Weight Ranges Vary Between Ethnic Groups?
Genetic, environmental, and lifestyle differences impact body composition. Genetic factors influence metabolism, fat distribution, and muscle mass. Environmental factors like diet and physical activity play a vital role. Some ethnic groups might have higher or lower risks for some weight-related health conditions. This variation makes it necessary to consider ethnicity in health and nutritional assessments.
How Should I Use the Height Weight Chart?
Height Weight Chart should be used as a guide to assess weight health. One can personalize it with their health conditions, lifestyle, and fitness level.
Are There Different Charts for Adults and Children?
Yes, children’s charts take growth and development into account. Adults charts focus on maintaining healthy body weight.
What Are the Health Risks of Being Over or Under the Ideal Weight?
Overweight people face risks like heart disease and diabetes. Underweight individuals generally suffer from malnutrition and weakened immunity.
Can Muscle Mass Affect My Position on the Chart?
High muscle mass can lead to higher weight. This does not indicate that a person is unhealthy, as muscle is denser than fat.
Is BMI a Reliable Indicator of Healthy Weight?
BMI offers a basic health assessment. It doesn’t differentiate between muscle, fat, and bone mass.
Reference Links:
- Medico-Actuarial Mortality Investigation. Vol. 1. New York, NY, USA: Association of Life Insurance Medical Directors; The Actuarial Society of America; 1912 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8646317/figure/F1/
- Chichester, S., Holmes, T. M., & Hubbard, J. (2021). Ideal body weight: A commentary. Clinical Nutrition ESPEN, 46, 246. https://doi.org/10.1016/j.clnesp.2021.09.746 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8646317/#R1
- Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion – https://www.cdc.gov/healthyweight/assessing/bmi/index.html
- National Heart, Lung, and Blood Institute – https://www.nhlbi.nih.gov/health/educational/lose_wt/bmitools.htm
- World Health Organization – https://www.who.int/news-room/facts-in-pictures/detail/6-facts-on-obesity
- Harvard Medical School – https://www.health.harvard.edu/blog/how-useful-is-the-body-mass-index-bmi-201603309339
- Health Policy Research, Palo Alto Medical Foundation Research Institute, Palo Alto, CA 94301, USA. [email protected] – https://pubmed.ncbi.nlm.nih.gov/20680014/
- Division of Rheumatology, Johns Hopkins University School of Medicine, Baltimore, Md, USA – https://pubmed.ncbi.nlm.nih.gov/12517229/
- Institute of Medicine (US) Subcommittee on Military Weight Management. Washington (DC) – https://www.ncbi.nlm.nih.gov/books/NBK221834/
- Sciencedirect – https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/body-fat
- NHS Digital – https://digital.nhs.uk/
- Allison Aubrey – https://www.npr.org/
- Ruth McPherson, MD PhD FRCPC, University of Ottawa Heart Institute, Ottawa, Ontario – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787002/
- Centers for Disease Control and Prevention – https://www.cdc.gov/
- Center for Human Nutrition, Washington University School of Medicine, St. Louis, MO – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
- Department of Social and Preventive Epidemiology, Graduate School of Medicine, the University of Tokyo, Tokyo, Japan – https://pubmed.ncbi.nlm.nih.gov/26965768/
- Christian Doppler Laboratory for Metabolic Research, Medical University Innsbruck, Innsbruck, Austria. – https://pubmed.ncbi.nlm.nih.gov/28232162/
- Department of Family Medicine, Asan Medical Center, University of Ulsan College of Medicine, Seoul, South Korea – https://pubmed.ncbi.nlm.nih.gov/27163650/
