What is your ideal weight?

Body Mass Index

Body mass index (BMI) is a tool in which is often times utilized to figure out if an individual is a healthy weight, overweight, or obese, and whether a person's wellness is at risk because of his/her body weight. BMI is a scale of your weight to your height. You can check out the chart shown below to locate your BMI and find what a healthy weight range is for your height.

A BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

An additional method to figure out if your health is at risk because of your weight is to size up your waist. Waist measurement does not tell if you are overweight, but it does show if you have excessive fat in your belly. One needs to understand that excess fat all over your waistline may bring up your health risks a lot more than fat elsewhere on your body. Likewise, gentlemen are more likely than ladies to possess their extra weight around their belly.

An adult male whose waists measure greater than 40 inches may be at an increased risk for diabetes, high blood pressure, stroke, and other problems.

Body Mass Index

To use the table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds).

The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.

Body Mass Index Table 1 of 2

	Normal						Overweight					Obese
BMI	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35
Height (inches)	Body Weight (pounds)
58	91	96	100	105	110	115	119	124	129	134	138	143	148	153	158	162	167
59	94	99	104	109	114	119	124	128	133	138	143	148	153	158	163	168	173
60	97	102	107	112	118	123	128	133	138	143	148	153	158	163	168	174	179
61	100	106	111	116	122	127	132	137	143	148	153	158	164	169	174	180	185
62	104	109	115	120	126	131	136	142	147	153	158	164	169	175	180	186	191
63	107	113	118	124	130	135	141	146	152	158	163	169	175	180	186	191	197
64	110	116	122	128	134	140	145	151	157	163	169	174	180	186	192	197	204
65	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210
66	118	124	130	136	142	148	155	161	167	173	179	186	192	198	204	210	216
67	121	127	134	140	146	153	159	166	172	178	185	191	198	204	211	217	223
68	125	131	138	144	151	158	164	171	177	184	190	197	203	210	216	223	230
69	128	135	142	149	155	162	169	176	182	189	196	203	209	216	223	230	236
70	132	139	146	153	160	167	174	181	188	195	202	209	216	222	229	236	243
71	136	143	150	157	165	172	179	186	193	200	208	215	222	229	236	243	250
72	140	147	154	162	169	177	184	191	199	206	213	221	228	235	242	250	258
73	144	151	159	166	174	182	189	197	204	212	219	227	235	242	250	257	265
74	148	155	163	171	179	186	194	202	210	218	225	233	241	249	256	264	272
75	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	279
76	156	164	172	180	189	197	205	213	221	230	238	246	254	263	271	279	287

Body Mass Index Table 2 of 2

Source: Adapted from *Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. The Evidence Report.* NIH Publication No. 98–4083: National Heart, Lung, and Blood Institute; 1998.
	Obese				Extreme Obesity
BMI	36	37	38	39	40	41	42	43	44	45	46	47	48	49	50	51	52	53	54
Height (inches)	Body Weight (pounds)
58	172	177	181	186	191	196	201	205	210	215	220	224	229	234	239	244	248	253	258
59	178	183	188	193	198	203	208	212	217	222	227	232	237	242	247	252	257	262	267
60	184	189	194	199	204	209	215	220	225	230	235	240	245	250	255	261	266	271	276
61	190	195	201	206	211	217	222	227	232	238	243	248	254	259	264	269	275	280	285
62	196	202	207	213	218	224	229	235	240	246	251	256	262	267	273	278	284	289	295
63	203	208	214	220	225	231	237	242	248	254	259	265	270	278	282	287	293	299	304
64	209	215	221	227	232	238	244	250	256	262	267	273	279	285	291	296	302	308	314
65	216	222	228	234	240	246	252	258	264	270	276	282	288	294	300	306	312	318	324
66	223	229	235	241	247	253	260	266	272	278	284	291	297	303	309	315	322	328	334
67	230	236	242	249	255	261	268	274	280	287	293	299	306	312	319	325	331	338	344
68	236	243	249	256	262	269	276	282	289	295	302	308	315	322	328	335	341	348	354
69	243	250	257	263	270	277	284	291	297	304	311	318	324	331	338	345	351	358	365
70	250	257	264	271	278	285	292	299	306	313	320	327	334	341	348	355	362	369	376
71	257	265	272	279	286	293	301	308	315	322	329	338	343	351	358	365	372	379	386
72	265	272	279	287	294	302	309	316	324	331	338	346	353	361	368	375	383	390	397
73	272	280	288	295	302	310	318	325	333	340	348	355	363	371	378	386	393	401	408
74	280	287	295	303	311	319	326	334	342	350	358	365	373	381	389	396	404	412	420
75	287	295	303	311	319	327	335	343	351	359	367	375	383	391	399	407	415	423	431
76	295	304	312	320	328	336	344	353	361	369	377	385	394	402	410	418	426	435	443

A downside of using BMI is that it does not take into account whether body weight is due to muscle or fat. Therefore, someone who is very muscular may be thought to have excess fat, even if he has low or normal body fat. For the vast majority of Americans, though, BMI is a good way to tell if you have increased health risks due to your weight.

Why do weight and lifestyle matter?

Being overweight, obese, or physically inactive may increase your risk for:

coronary heart disease
type 2 diabetes
high blood pressure
stroke
some types of cancer, including colorectal and kidney cancer

On the other hand, being active, eating healthier, and achieving and staying at a healthy weight may help:

Improve mood and energy levels.
Increase fitness and strength.
Improve muscles.
Getting Fit

Pick an activity that you enjoy and will do. This activity should get your heart and breathing rates up, but is not so tiring that you cannot talk while doing it.

Types of Physical Activity
Moderate Intensity	Vigorous Intensity
brisk walking weight training recreational swimming	jogging fast-paced sports, like football

Tips for Getting Fit

Visit the "ChooseMyPlate" website from the U.S. Department of Agriculture for information on healthy eating and physical activity at https://www.choosemyplate.gov .

1. Start with a level of activity that feels doable and gradually increase the frequency, time, and intensity of your exercise. You might begin with 10 minutes of daily activity for the first week, for example, and then increase your time to 15 minutes a day next week.

2. Work up to an amount of activity that allows you to reach your goal. It may be 45 minutes a day or it may be 90 minutes a day.

3. Activities like chores, walking up stairs and playing outside with the kids count too.

4. Remember, you do not have to do 30 minutes of exercise all at once to be healthy. Instead, you can take three 10-minute walks throughout the day.

Exercise Your Options

To get on track and stay on track, you should try different types of exercises and activities. The chart below lists several types of physical activity provides examples of each and describes how each activity is good for you.

Activity	Examples	Potential Benefits
Aerobic Exercise	Walking, jogging, swimming, biking	Improves fitness, burns calories, aids in weight loss, improves mental well-being
Strength Training	Weight machines, free weights, crunches, push-ups	Improves strength, increases muscle size, burns calories, aids in weight loss
Flexibility/Stretching	Traditional stretching, yoga, Tai Chi	Reduces injury risk, improves blood flow, helps recovery from muscle soreness
Sports	Basketball, racquetball, tennis, golf (if you walk the course)	Improves fitness, strength, and coordination; burns calories; adds variety
Lifestyle Activities	Washing the car, taking the stairs, mowing the lawn	Burns some calories and reduces health risks

Most men can safely increase their physical activity without consulting a health care professional, but men over age 40 and those with a history of coronary heart disease or diabetes, should speak with a health care professional before starting a vigorous exercise program.

Eating Smart

Eating smart may improve your health and your waistline.
You can also improve your eating habits by adjusting portion sizes and still enjoy delicious foods and an occasional treat.

A Healthy Eating Plan = A Variety of Foods

whole grains
vegetables
fruits
lean meats and seafood
low-fat or fat-free milk products

Easy Tips for Eating Smart

Sneak in fruits and vegetables. Add berries to your cereal or crunchy vegetables to your sandwich.
Be aware of what you drink as well as what you eat. Sodas, sports drinks, and juices may be high in caffeine or calories, especially from sugar. Choosing water and other low-calorie drinks may help you reduce extra calories and control your weight.
Do not overdo it with alcohol. Alcohol can be a major source of hidden calories. A single shot of liquor, about 2 ounces, has about 125 calories. A 5-ounce glass of wine or a 12-ounce glass of beer has 160 calories.

Keeping Portions Under Control

Pay attention to the serving sizes listed on Nutrition Facts labels. For example, the label on a loaf of bread may list nutritional information for one slice. But if you eat two slices in a sandwich, you have eaten double the calories, fat, and other nutrients.

In addition to what you eat, how much you eat also affects your weight. The pictures below give you an idea of what portion sizes look like for some foods. Try to "eyeball" your portion sizes using everyday objects—it may help you control how many calories you consume.

Serving Sizes = Everyday Objects

1 cup of cereal = a fist
1/2 cup of cooked rice, pasta, or potato = 1/2 baseball
1 baked potato = a fist
1 medium fruit = a baseball
1/2 cup of fresh fruit = 1/2 baseball
1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice
1/2 cup of ice cream = 1/2 baseball
2 tablespoons of peanut butter = a ping-pong ball

Eating slowly or eating from a smaller plate may help you control how much you eat. Before you reach for a second helping, stop and ask yourself if you are still truly hungry. When you eat out, try splitting a meal or dessert with a friend or significant other, or taking half of your meal home in a take-out container. You may save big on calories, and it is tough to beat two meals for the price of one.

Achieving Your Goals

Goals should be realistic and specific, so set yours carefully. Running a marathon is likely not the best goal for someone just starting to get in shape. Similarly, a goal such as "eating healthier" may not be helpful because it is too vague.
Set the Course

Focus on what you want to achieve in the short-term and over the long run. An example of a short-term goal might be to replace soda with water for a week. A good long-term goal might be to walk or run at least three times a week in preparation for an upcoming charity walk or fun run.
Expect Roadblocks

Everyone runs into roadblocks sometimes, so expect them, think of ways to overcome them, and get back on your feet if they set you back.

Common roadblocks include:

loss of motivation
lack of time
an upcoming vacation

To manage or overcome a setback:

Find a workout partner to boost your motivation.
Try exercising at lunch if you are short on time in the evening.
Chart Your Progress

To track your efforts, simply jot down your physical activity or healthy eating choices for the day in a small notebook. Several websites also offer online physical activity and nutrition trackers for this purpose. See the "Additional Links" section at the end of the brochure for more information about these websites.

Stay Motivated

Setting goals may boost your motivation to eat smart and stay active. But you may need more sources of inspiration—so set rewards along with your goals. Examples might be new workout clothing after you complete a week of regular workouts, or buying a new CD when you lose 5 pounds.

Finally, try asking friends or family members to join you in eating healthier and being more active. Healthy choices become easier when everyone is working toward similar goals.

The Big Picture

Being more active and eating better are two of the best ways you can take care of yourself. Other ways to improve your physical and mental health include:

Getting adequate sleep.
Quitting smoking.
Reducing alcohol intake.

By rewarding yourself with a fit and healthy lifestyle, you are taking control of your future and set an example that your family and friends can follow. That is really something to take pride in.

Source:

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings through its clearinghouses and education programs to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank:

John M. Jakicic, Ph.D., Chair, Department of Health and Physical Activity, and Director, Physical Activity and Weight Management Research Center, University of Pittsburgh

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What is your ideal weight?