How to calculate your optimal weight and height
There are different formulae one can employ for determining a healthy weight-to-height correlation. Whichever one you decide to use, remember that a lot depends on each person's unique physical features. One person of a certain weight might appear portly, while another person of the same weight might have a normal build.
Having studied the advice of top fitness experts, Bright Side has selected 6 effective methods that will help you to calculate your optimal weight/height ratio!
Method #1. Quetelet Body Mass Index
Knowing your body mass index can help you to steer clear of such unhealthy conditions as obesity and anorexia. The method is applicable for both men and women between the ages of 20 and 65. However, it can give erroneous results in the case of pregnant and breast-feeding women, sportsmen, elderly people, and teenagers (below the age of 18).
How is it calculated? Square your height in meters. Divide your weight in kilograms by the number you obtained. For example: your height is 170cm; your weight is 65kg. Therefore, 65 : (1.7 * 1.7) = 22.5.
The resulting number will represent your body mass index. The normal value for men is between 19 and 25. For women it is between 19 and 24.
Method #2. Comparing volumes
The Quetelet Index is useful in determining the amount of fat in your organism. But it doesn't give you an idea of the way fat is distributed around your body. In other words, it doesn't provide you with a visual representation. If you are looking for such a representation, you should use the following formula:
Your waist girth (at the navel level) divided by your buttocks volume. The normal value for men - 0.85; for women - 0.65-0.85.
Method #3. Age considerations
It is scientifically proven that both men and women gain weight as they get older. This is a normal physiological process. Therefore, not all the kilograms you gain throughout your life can be considered as 'unnecessary.' To get a more age-oriented estimate of your optimal weight-to-height ratio, use this formula:
'H' is your height (in centimeters); 'A' is your age (in years). Body mass = 50 + 0.75 (H — 150) + (A — 20) : 4
Method #4. Broca Index
The Broca Index is one of the most popular methods for calculating a healthy weight/height ratio. It takes into account the correlation between a person's height, weight, body type, and age.
For people under 40, the formula is as follows: Height (in centimeters) minus 110.
For people above 40: Height (in centimeters) minus 100.
It should be noted that for people of asthenic (fine-boned) physique, the resulting value must be reduced by 10%. On the other hand, in the case of those with hypersthenic (big-boned) build, the resulting value must be increased by 10%.
How do I determine my body type? You can easily do it by measuring the circumference of the thinnest part of your wrist.
Method #5. Nagler's Formula
This is another useful formula to help you find out your weight-to-height correlation. If we accept that a height of 152.4cm must correspond with a weight of 45kg, then each additional inch (2.54cm) of height must correspond with an additional 900g of weight. After you've finished your weight calculations, add another 10% of the resulting weight value.
Method #6. John McCallum's Formula
One of the best weight-calculation methods was devised by a well-known fitness expert, John McCallum. It is based on measuring the circumference of the wrist.
- The circumference of the wrist multiplied by 6.5 gives the chest girth.
- 85% of the chest girth produces the hips.
- To obtain the waist, take 70% of the chest girth.
- 53% of the chest gives the hip girth.
- To find out the neck girth, take 37% of the chest.
- Approximately 36% of the chest produces the biceps girth.
- The calves come out a little less at 34%
- The forearms should be 29% of the chest measurement.
However, you'll likely find that not all of the above-listed proportions correspond with your physique. After all, those are merely average statistical values!
Here is some additional information to help you define your weight/height ratio:
- A person's physique is considered to be healthy if their waist girth measures 25cm less than their hips, while their hip girth is approximately equal to their chest girth.
- Waist girth should be equal to a person's height (in centimeters) minus 100. Thus, for a woman whose height is 172cm, a well-proportioned physique would mean the following: waist girth of 72cm, waist and hip girth of approximately 97cm.
- There are two main body types, known as 'apple' and 'pear.' Characteristics of the apple body type - hip girth is less than chest girth; waist girth is less than hip girth by 20cm. Characteristics of the pear body type - chest girth is less than hip girth; waist girth is less than hip girth by 30cm or more.
- For women and girls of medium height (between 165cm and 175cm) such statements are generally true. Their waist girth in centimeters is approximately equal to their weight in kilograms. Each lost kilogram produces a waist reduction of one centimeter.