You step on the scale or look in the mirror. You’re not happy with your weight. You want to do something about it. But, accepting that our ideas about our own bodies are very personal and influenced by external factors, what IS you ideal weight?

Sadly, there’s no universally valid guideline for calculating ideal body weight, so it’s especially important to listen to yourself instead of comparing yourself to others. At what weight do you feel good, fit, beautiful, and healthy? Listening to these instincts will take you closer to the path to your ideal weight and your definition of it

Of course your instincts aren’t your only guideline, because science also provides some useful tools. You can use a number of different methods to find out what weight may be ideal for you. These guidelines are particularly informative when you compare them to your personal goal weight

NMTBP give you three formulas that should help you to get to know your body better and get some perspective on your health. If your body weight falls outside a certain range, that might be a sign that you’re at risk for developing various physical ailments or illness

Appropriate weight based on height: Calculating your ideal body weight by BMI

Body mass index vector illustration from underweight to extremely obese. Man silhouettes with different obesity degrees. Male body with different weight.

If you’ve tried to figure out your ideal weight before, you’ve probably come across the Body Mass Index (BMI), which is supposed to shed some light on the subject. The BMI is probably the most well-known reference value and is even recommended by the NHS to help you assess your own body weight. It compares your weight to your height, and the resulting value shows you whether you are underweight, overweight, obese, or healthy –  so your ideal weight

Since BMI doesn’t distinguish between muscle and fat mass, it can be inaccurate and put very fit people in the overweight category. But it still serves as a useful guide and is helpful for determining what weight range is healthy for you

Want to learn more about the Body Mass Index? Calculate your BMI and find out more at the NHS’ site

An ideal body weight equation: Creff’s formula

Creff’s formula is more specific and precise than the BMI, because age and personal physique are also included in your ideal weight calculation. It distinguishes between three body types, namely ‘small,’ ‘average,’ and ‘broad with heavy bones’

Here’s how you calculate your ideal weight à la Creff: (height in centimetres – 100) + (age / 10)] x 0.9

• The final result is your ideal weight in kilograms.
• If you put yourself in the ‘broad’ category, multiply the final result by 1.1.
• If you put yourself in the ‘small’ category, multiply the final result by 0.9.

Here’s an easy way to calculate your Creff ideal weight

The WtHR ideal body weight formula

Prefer to be on the safe side? Then the Waist-to-Height Ratio (WtHR) can provide you with a third opinion in your search for your ideal weight. In contrast to BMI, it doesn’t give you a guideline for an ideal weight directly, focusing onmore concrete information about your health status, which plays an important role in figuring out your ideal weight

The aim here is to compare waist size and height and thus take a closer look at your fat distribution. Excessive abdominal fat can mean that you’re at risk for various conditions and, in combination with being overweight, it can also increase your risk of diabetes or cardiovascular disease. This is exactly where the Waist-to-Height-Ratio comes in, because it helps you draw conclusions about abdominal fat and your health

This is how your WtHR is calculated:

• Calculate your values for the formula as accurately as possible by measuring in the morning before breakfast.
• Measure your waist circumference by putting a tape measure around your stomach at the height of your navel. Exhale normally
• Use the following formula to calculate your WtHR:
• Waist circumference in centimetres / height in centimetres
• If you’re under the age of 40, you have a normal weight if the result is under 0.5
• If you are between age 40-50, the result should be between 0.5 and 0.6
• If you are 50 or older, the result should be under 0.6
• If your result is higher than these values, you’re overweight

Calculate your WtHR here

Reaching your ideal weight

Are the methods above and your gut feeling telling you that you’re still far from your personal ideal weight? Don’t worry! The first step towards your dream weight is making the decision to do something about your health and fitness. Take the pressure off by forgetting about any diets that take away the fun of reaching your ideal weight. If you’re demotivated in advance, you’ll keep your mind and body from reprogramming themselves, and get in the way of your own progress. It’s a better strategy to disrupt your past habits and make a long-term transition to a healthy lifestyle

Motivated to finally get to your ideal weight? Don’t spend too much time thinking about it – get started right away!

Summing up:

• There’s no one ideal weight, just guidelines
• Defining your ideal weight is a completely individual process
• Listen to your body and figure out the weight you feel most comfortable with
• BMI, the Creff formula, and the WtHR can all help you determine your ideal weight
• Your ideal weight and your overall health are related
• Don’t let fluctuations make you feel insecure! Stress and, for women, your menstrual cycle can also have a temporary influence on your weight