Ideal Weight — What Should It Be?

The question “What is my ideal weight?” concerns many people. Some strive for slimness for aesthetic reasons, others for health. However, the ideal weight is not a universal figure for everyone. It is determined by a combination of factors and is primarily linked to health, not just appearance.

What Is Ideal Weight?

The ideal weight is the point at which the body functions most efficiently. A person feels energetic, has fewer health risks, and metabolism works optimally.

It’s important to understand: two people of the same height may differ in weight by 10–15 kg, and both can still be within the healthy range. This depends on:

• Body type (bone structure, muscle mass),
  
  
• Age (metabolism slows with years),
  
  
• Gender (women usually have a higher fat percentage, men more muscle),
  
  
• Physical activity level,
  
  
• Genetic and individual characteristics.
  
  

Methods to Determine Ideal Weight

1. Body Mass Index (BMI)

The most common method, calculated by the formula:
BMI = weight (kg) / height² (m²)

Normal ranges:

• 18.5–24.9 — healthy weight,
  
  
• below 18.5 — underweight,
  
  
• 25–29.9 — overweight,
  
  
• above 30 — obesity.
  
  

Athletes with high muscle mass may fall into the “overweight” category by BMI, even with a low fat percentage.

2. Broca’s Formula

A simple formula:

• Men: height (cm) – 100,
  
  
• Women: height (cm) – 110.
  
  

Example: for a height of 170 cm:

• Man — 70 kg,
  
  
• Woman — 60 kg.
  
  

This method is outdated but gives a rough estimate.

3. Devine Formula (used in medicine)

• Men: 50 kg + 2.3 kg for each 2.5 cm above 152 cm,
  
  
• Women: 45.5 kg + 2.3 kg for each 2.5 cm above 152 cm.
  
  

Mostly used for drug dosing in clinical practice.

4. Waist Circumference

Doctors increasingly emphasize fat distribution rather than just weight.

• For women, a waist above 80–88 cm is considered risky.
  
  
• For men, above 94–102 cm.
  
  

Excess abdominal fat is strongly associated with cardiovascular disease and diabetes.

5. Body Fat Percentage

A modern, precise method:

• Women: 20–30% body fat is considered healthy,
  
  
• Men: 10–20%.
  
  

It can be measured by bioelectrical impedance (often available in clinics and gyms).

Why Is It Important to Maintain a Healthy Weight?

• Lower risk of disease — healthy weight reduces the likelihood of hypertension, stroke, type 2 diabetes, and joint problems.
  
  
• Hormonal balance — fat tissue participates in hormone regulation; excess can disrupt the endocrine system.
  
  
• Higher energy and activity — easier to stay active and less daily fatigue.
  
  
• Mental well-being — good physical condition supports self-confidence and mood.
  
  

Should You Strive for an “Ideal” Weight?

People often compare themselves to magazine or social media standards, forgetting that health and beauty are not the same.

The best definition of ideal weight is the one where you feel comfortable, healthy, and your medical tests are within normal ranges.

Your ideal weight is when:

• You can live an active lifestyle without discomfort,
  
  
• You don’t feel chronic fatigue,
  
  
• Blood pressure, sugar, and cholesterol are normal,
  
  
• You don’t have to limit yourself in a way that reduces quality of life.
  
  

How to Maintain a Healthy Weight

1. Balanced nutrition — more vegetables, fruits, protein, whole grains; less fast carbs and trans fats.
   
   
2. Regular physical activity — not only the gym, but also walking, yoga, swimming.
   
   
3. Healthy sleep — lack of sleep disrupts metabolism and increases appetite.
   
   
4. Stress management — stress often leads to overeating.
   
   
5. Regular check-ups — monitor your health indicators with medical tests.
   
   

Weight Chart

Approximate “healthy” weight ranges by height (based on BMI 18.5–24.9)

These ranges show an estimated healthy weight for different heights.

• Athletes may weigh more due to muscle mass.
  
  
• Women typically have a slightly higher body fat percentage than men.
  
  
• Body type (slender, normal, broad build) also matters.
  
  

Conclusion

The ideal weight is not a strict number from a table but a state in which the body works harmoniously. While BMI, waist size, and body fat percentage provide useful guidelines, the most important factor is how you feel.

The true “ideal” is health, energy, and comfort in your own body.