Healthy Weight: The right weight for your age and height – Part 2


How Effective is WHR as a Body Weight Indicator?

When compared to BMI, this is any day a better version, as it showcases the chances of a person developing cardiac issues. Studies reveal that people with more fat at their waist are more prone to health issues than a person with large hips. This means, if you are a pear, then you are safer than an apple-shaped person.

However, this also does not yield the accurate measurement, as it does not contemplate your bone density or body frame. Yet, it is considered quite useful to assess health risks when compared to BMI.

4. Waist To Height Ratio:

This is yet another way of measuring your ideal weight and know whether you are under the threat of any cardiovascular conditions.

Waist to height ratio = Waist in Inches/Height in Inches:

If you are 5 feet 6 inches tall and have a waist of 32 inches, then your waist to height ratio will be:

Waist to height ratio = 32/66 = 0.48

Refer the table below to know what your ratio says about your weight:

See Also: Healthy Weight: The right weight for your age and height – Part 1

Waist to Height Ratio for Males:

Below 35 Abnormally slim and underweight
35 – 43 Extremely slim
44 – 46 Slender, healthy
47 – 53 Normal, healthy, attractive weight
53 – 58 Overweight
58 – 63 Extreme overweight to mildly obese
Above 63 Morbidly obese


Waist to Height Ratio for Females:

Below 35 Abnormally slim and underweight
35 – 42 Extremely slim
43 – 46 Slender, healthy
47 – 49 Normal weight, healthy, attractive
49 – 54 Overweight
54 – 58 Extreme overweight to mildly obese
Above 58 Morbidly obese

This looks much better than the all-time favourite BMI, doesn’t it? It is definitely a better indicator of your overall health.

5. The Body Fat Percentage

All of us have fat in our body, but in varied proportions. There is a specific level of fat which every human need. Essential fat is what you need for your survival, while storage fat safeguards your vital organs that lie embedded in your abdomen and chest. Women need a higher amount of essential fat, and this varies between the races.

What is total body fat? It is the sum of the essential fat and storage fat. There are various ways of calculating the body fat percentage is a little tricky and may vary with different tools. You have the YMCA or US Navy way, the capillaries and the body fat scales and monitors.

Here I have used the US Navy Circumference Measurement. This makes use of various measurements from your body, including your neck, waist, and hips. Make sure you keep in mind the following aspects while measuring yourself:

  • Height: Measure without your shoes or sandals
  • Neck: Just below your larynx, bending forward gently
  • Waist: Men – measure it at your navel; women – pick the smallest point above your navel
  • Hip: This counts only for women; choose the widest point

Here is how you calculate the body fat percentage using this particular formula:

Note: Weight is measured in kilograms and other measurements in inches.

Body Fat Percentage for Males:

1. (Total weight / 1.082) + 94.42

2. Waist /4.15

  • Lean body weight: I – II
  • Body fat weight: Total weight – Lean body weight
  • Body fat percentage: [Body fat weight/Total weight] / 100

For example, if you are a male with a weight of 80 kg and 30 inch waist, then your body fat percentage will be something like below;

Total weight = 80 kg

Waist = 36 in

I = (80 /1.082) + 94.42 = 180.98

II = 30 /4.15 = 124.5

  • Lean body weight = 180.98 – 149.4 = 56.48
  • Body fat weight = 80 – 31.58 = 23.52
  • Body Fat Percentage = (23.52/80) / 100 = 29.4%

Body Fat Percentage for Females:

1. (Total weight / 0.732) + 8.987

2. Wrist (at the fullest point) /3.140

3. Waist / 0.157

4. Hips / 0.249

5. Forearm (at the fullest point) / 0.434

Lean body weight: I + II – III – IV + V

Body fat weight: Total weight – Lean body weight

Body fat percentage: [Body fat weight/Total weight] * 100

Let us take an example:

Measurements: Total weight = 76 kg, Wrist = 6 in, Waist = 32 in, Hips = 42 in, Forearm = 10 in

Calculations: I = 64.619, II = 1.91, III = 5.024, IV = 10.458, V = 4.34

  • Lean body weight = 55.387
  • Body fat weight = 76 – 55.387 = 20.613
  • Body Fat Percentage = (20.613/76) / 100 = 27.12%

And here is a table that will brief you on how to assess yourself with the result:

Essential Fat 10-13 2-5
Athletes 14-20 6-13
Fitness 21-24 14-17
Acceptable 25-31 18-25
Obese 32+ 25+


The essential fat values mentioned above is lower than the recommended body fat percentage level as storage fat is essential for your safety.

When compared to all the above-mentioned techniques, this is in fact the best way to know whether your weight is the right one for you. A person who is slim and weighs less need not always be healthy; she may actually have more body fat percentage!

In my view, this actually shows how fit you are. If you are a woman and your fat percentage crosses 30%, then start worrying about the consequences.


The above-mentioned ways are just for your guidance. And these tools are strictly meant for adults. If you are sticking to a healthy diet and are active, then you need not worry about the results these tools give you.

So What About the Ideal Body Weight?

How much you should weigh for your age and height is actually a range and not a fixed number. You do not have to worry about your weight till your body fat falls between lean to moderate levels. And, of course, if you have a broader frame, you are going to weigh more than your narrower counterparts. Add to this your higher body density, expect it not to match your scales.

This article has briefly explained five different ways to help you find if your weight falls within the much talked about ‘ideal weight range’. All these methods can be calculated at your convenience at your home.

If you are going by the ‘ideal weight philosophy’, then 99% of the time you’ll be tempted to embark on a weight loss journey. However, keep in mind the various basic factors before you embark on this journey. The target should ideally be to keep your waist size under control even if your net weight goes up, which might happen when your muscle mass increases.

Practice yoga, workout regularly, adopt a healthy diet, chuck out the bad carbs, embrace wholesome carbs, eat fibery delights, say no to carbonated drinks and smoking, bid adieu to processed foods, and keep up your metabolism levels high! Do these things without fail and start noticing the difference!

Still not happy? Then it is time you visit a professional and get to know the facts.


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