Ideal Body Weight, Here's How to Calculate and Get It

Ideal Body Weight

It is important to maintain ideal body weight to maintain general health. Not only that, an ideal body weight can also make the body fitter and less tired. So that you get the ideal body weight, first know how to calculate and obtain it.

Ideal Body Weight, Here's How to Calculate and Get It

To find out whether your weight is ideal or not, you can calculate it yourself. How to calculate ideal body weight can be done using 2 formulas, namely Broca's formula and body mass index formula.

However, before starting to calculate the formulas, first know what your height and weight are. The reason is, this is needed to calculate your ideal body weight.

How to Calculate Ideal Body Weight

The following are formulas commonly used to find out ideal body weight and how to calculate it:

Broca

You can use Broca's formula, which was discovered by a French doctor named Paul Broca, to calculate what your ideal weight should be. The way to calculate ideal body weight is slightly different for men and women. The reason is, men and women have different body compositions.

To find out how to calculate ideal body weight using Broca's formula, here is a guide:

In men, ideal body weight (kg) = [height (cm) – 100] – [(body height (cm) – 100) x 10 percent]]
In women, ideal body weight (kg) = [height (cm) – 100] – [(body height (cm) – 100) x 15 percent]]

For example, a man with a height of 160 cm is declared to have an ideal body weight if his body weight is 54 kg. This ideal body weight is produced from the calculation (160-100) – [(160-100) x 10%].

For women of the same height, the ideal body weight is 51 kg. The result is obtained from the calculation (160-100) – [(160-100) x 15%].

Body mass index (BMI)

Body mass index (BMI) is the formula most often used to calculate ideal body weight. This formula can also be used to find out whether someone needs to gain weight or not.

Calculation of body weight using this formula can be done by dividing body weight in kilograms by height in meters squared or abbreviated as: BMI = body weight (kg): height (m2).

The results of this calculation will determine the value of the body mass index which reflects whether you have an ideal body weight or not. The BMI value itself is grouped into 4 categories, namely underweight, normal (ideal) weight, overweight and obesity.

The following are 4 categories of body mass index based on BMI values according to the Ministry of Health of the Republic of Indonesia:

Underweight: ≤ 18.49 kg/m²
Ideal or normal body weight: 18.5–24.9 kg/m²
Excess body weight (overweight): 25–27 kg/m²
Obesity: > 27 kg/m²

For example, if you weigh 70 kg with a height of 175 cm (1.75 m), the way to calculate your BMI is:

Multiply your height in meters squared, namely 1.75 m x 1.75 m = 3 m2.
Once the square unit is obtained, divide your weight by the square of your height, namely 70 : 3 = 23.

Based on these calculations, your body's BMI value is 23. This BMI value is still in the ideal or normal weight category.

How to Get or Manage Your Ideal Body Weight

People who have an ideal body weight tend to have better health because the risk of developing diabetes, heart disease, gallstones and cancer tends to be smaller.

Therefore, apply the following methods to gain or manage your weight to stay in the ideal range:

Eat healthy and nutritious food
Avoid or limit consumption of fast food or junk food
Get used to eating small portions
Replace unhealthy snacks with healthy, nutritious snacks, such as fruit, nuts and yogurt
Limit calorie intake, whether from sweet foods or drinks
Consume at least 2 liters or 8 glasses of water per day
Do regular exercise to burn the calories that enter the body so that body weight remains controlled

That's how to calculate ideal body weight and how to get it. If you have implemented methods to get your ideal body weight but you are still overweight or underweight, you should consult a doctor.

The doctor will carry out an examination and recommend a certain diet that can help you achieve the ideal body weight you desire. The diet menu provided will usually be adjusted to your needs and health conditions.

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