Ideal Body Weight Calculator

    Obesity has become a serious health problem and a trigger for other diseases since the beginning of the new millennium. It involves increasing adipose tissue above standard values. In addition, weight gain occurs due to special conditions (pregnancy), and also due to some other, more serious diseases. In practice, it is often the case that people can have normal body weight and more adipose tissue than recommended. Scientific research has proven that in addition to exercise, nutrition is the most responsible for our weight. However, there is often confusion between ideal and healthy weight. A healthy weight implies a state in which the organism feels good. If this level is exceeded, our condition worsens.

    The ideal weight meets the standards prescribed by the World Health Organization. It is the BMI index (Body Mass Index). Over time, the standards regarding thinness and obesity have changed. We can also observe the ideal body weight according to height. We cannot influence our height, because it is genetics that determines everything. This adopted weight is determined by the doctor, which contains real values. It guides doctors when defining obesity levels, and later prescribing diet programs. For example, for an average height (1.65m), the normal weight for a person of the medium build is from 52 to 58 kilograms. Ideal weight can be observed over a year. This is most often used by specialist doctors to determine the most optimal diet program and the ratio of height and weight of a healthy person.

    The best situation is one in which you feel good at the same time respecting the recommended and subjectively, ideal weight. Over the years, a person’s weight changes due to natural forces. But you should always keep in mind that with the same height and weight, one person may look fuller and the other harmoniously normal. Our ideal body weight also depends on other factors, such as figure type.

    The simplest formula for calculating the Ideal Body Weight is


The ideal body weigh calculator for men can use the following equations:





For women, the ideal weight calculator uses the following equations:

    To achieve the ideal weight for our effects many factors. In addition to height, weight, age, there is also the ratio of fat and muscle, how body fat is distributed in our body, what gender we are, as well as many other factors. The most common methods for determining the ideal body weight are the following:

• Body mass index (weight and height);
• Waist to hip ratio (WHR);
• Percentage of body fat.

    Although based on these assessments we can get a result that would be our ideal body weight, we must take into account that this does not necessarily mean that we are not in shape or that we are unhealthy. Every organism is different and that is why it is up to us to choose which method of determining the ideal body weight suits us the most.


    BMI or Body Mass Index
    The ideal weight for women and men includes a body mass index which is at the same time the most accepted standard for measuring weight. It is obtained by a simple, mathematical calculation whose final result is compared with the standards of this index. It takes into account four parameters: height, weight, age, and gender. Namely, if a person weighs 70 kg and is 1.65 m tall, then the average BMI of that person would be 25.71. This number is obtained through a unique formula:


BMI for all types of men and women looks like this:

• 1) Malnutrition-if the BMI is below 18.5;
• 2) Normal weight-if the BMI is between 18.5 and 24.99;
• 3) Overweight-if the BMI is between 25 and 29.99;
• 4) Obesity (all levels)-if the BMI is 30 and above.

    Some calculators give an estimate of our body mass index. Practice shows that the ideal body weight ranges from 18.5 to 24.9 BMI. Moreover, it is recommended that we use several methods when calculating weight because one may (and does not have to) be inaccurate. Very low BMI is also a sign of a health problem as it can be: decreased immunity, anemia due to iron deficiency, bone loss, etc. What is important to remember is that muscles are not connected to fat. Nor will exercise reduce our waist circumference. If you reduce your diet properly and follow the rules already thought out in advance, you will notice the results very quickly. Therefore, it is necessary that:

• we never skip breakfast - it is well known that the most important meal should include everything that will keep you full and full of energy until the next meal. This also means not having dinner after 8 pm.
  
• throw out sugar and carbonated drinks. The main cause of fat accumulation is refined sugar. It is extremely unhealthy because it damages the entire metabolism, including the creation of an anomaly in the liver, and its deposition on the stomach is quickly visible. Artificially sweetened drinks can always be replaced with fruit that contains natural fructose;
  
• we regularly eat fiber, protein, and we get rid of carbohydrates, through which we will eat fiber and protein because they are our best friends in the fight against fat. If we want a flat stomach, smaller thigh circumference, and biceps mass, we need to have apples, avocados, almonds, grapefruit, berries on the menu, and vegetables include beans, cucumbers, tomatoes, peas, broccoli, and other healthy foods.

    Waist-to-Hip Ratio (WHR)
    Waist circumference measurement is the measurement of the ratio of fat in the body. This checks how much fat is stored around the hips, waist, and buttocks. It is essential to compare the circumference of the hips with the actual size of the waist. We can get the ratio of the waist and hips with the help of a doctor or by ourselves with the help of a measuring tape. To measure the circumference of the hips - Take a measuring tape and put it around the widest part of the hips and buttocks. To measure waist circumference - Take a measuring tape and breathe normally. After we exhale, we will wrap the ribbon around the smallest part of the navel and that would be our natural waistline. We use the following formula to calculate WHR.

Calculations usually range in the following proportions:

For men (WHR):

• Less than 0.9 - low risk of cardiovascular disease;
• Between 0.9 and 0.99 - increased risk of cardiovascular disease
• Greater than 1 - high risk of cardiovascular disease

For women (WHR):

• Less than 0.8 - low risk of cardiovascular disease
• Between 0.8 and 0.89 - increased risk of cardiovascular disease
• Higher than 0.9 - high risk of cardiovascular diseases

    The WHR method is especially useful for checking obesity in older adults. The National Health Service (NHS) shows that WHR calculations can be more accurate than BMI in determining the risk of heart disease and premature death.
    There are some disadvantages of WHR. For instance, our WHR may be inaccurate, especially because we have to take measurements. In addition, it is difficult to obtain accurate hip measurements. The WHR method is not accurate in people who are lower than five feet and whose BMI is 35 and higher.


    Percentage of body fat

    When we measure the percentage of body fat, we divide body weight (WBD) by total weight (TW).
    To manually calculate this percentage, we must measure the following parameters: height, weight, waist and hip circumference, wrist and forearm circumference. The American Exercise Council (ACE) indicates that it is healthy to have 2% to 4% of the basic body fat composition for men, and 10% to 13% for women. Regardless, the total percentage of fat still depends on our body and activity levels.

    In addition to a healthy diet and controlled meals that are necessary for this whole process, it is also necessary to be physically active. There are many exercises to quickly and effectively lose weight and body fat.

• Weight loss with cardio exercises.
      Many pieces of the training start with aerobic, ie. cardio exercises. They are a great way to burn calories and the right way to burn extra pounds. Losing weight with cardio exercises means speeding up the pulse and stretching the muscles. By performing aerobic exercises correctly, the body reaches the ”working atmosphere”, and the muscles warm up ready for greater efforts. It is a big mistake of many who think that it is enough to dedicate oneself to running and other cardio exercises. If proper exercise is neglected you will have a counter effect where the body melts the muscles.
      Aerobic or cardio exercises are great for beginners who are not physically active. In this way, the body prepares for the physical efforts that will come when you fully dedicate yourself to quality training that includes all muscle groups. With the right approach, exercises such as: running in place, squat jumping, jumping jack (and its variations) can be extremely useful. So, weight loss with cardio exercises is effective only as a part of the complete exercise process. Only in this way can you lose weight healthily and naturally.


• Abdomen exercises.
      When it comes to losing weight, the biggest problem for many is getting rid of belly fat. The big belly is practically a synonym for obesity, so ”removing the belly” is everyone’s highest priority. It is important to note that abdominal exercises go in combination with a proper diet. Diet, i.e. proper food intake is a mandatory item in the weight loss process. In combination with a proper diet, exercises for losing belly fat will be many times more active.
      Also, when you lose extra pounds, all those abs on your stomach will become visible. There are many exercises for the abdomen, but one is the most effective- sit-ups. It is a basic exercise that moves many muscles and has a fantastic effect on shaping the abdomen. Weight loss will be followed by weight loss, especially if you perform numerous variations of this exercise in several series and slowly.


• Other exercises.
      In addition to these exercises, there are many exercises such as cycling, swimming, yoga, etc. which are suitable for losing weight and reaching an ideal body weight.