How to calculate the perfect body mass and weight – ryan

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How to measure weight

The weight can be measured using the scale, and at first it is necessary to make sure that the scale is placed on a solid and flat ground surface, without the presence of carpets or rugs, and it must be confirmed before every measure that the scale reads the value zero, and if it is not on the zero number, the scan button should be pressed, and heavy external clothes must be removed, such as coats, heavy belts, shoes, and getting rid of anything in the pockets, then standing in the middle of the pockets The scale platform, and the distribution of weight evenly over both feet, so that the feet are slightly far apart, and the arms are relaxed, and they are consecutive on both sides of the body, and it is important to stand on the scale without moving to measure the right weight.(١)

Although the scale is an excellent way to measure weight and progress in reaching a healthy weight, it is not the only way to this, and it is worth noting that the number on the scale does not show the full image of the body and weight of the body, and the weight must be measured in more than one way as part of the correct evaluation,(٢) As the traditional balance explains the body weight, but it does not show the weight of muscles, fats, water, bones, and internal organs, the weight of a bodybuilding player may be outside the scope of healthy weight due to increased muscles, but this does not mean that he suffers from weight gain or fat, so knowing the formation of the body is very necessary to know the results of progress in losing weight accurately.(٣)

To view more information about weight measurement, you can read the correct way to measure weight.

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How to calculate the body mass index

Body Mass index is known as an indicator used to assess weight mode, which is the result of weight division by a kilogram unit on the length box of a meter unit, and it can be calculated by the following mathematical equation: (weight (kilogram)) ÷ (length) x length (meter)),(٤) The natural body mass index ranges between 18.5 and 24.9, which indicates that the person falls within the range of normal weight for its length, and the body mass index is used to classify people with four ranges, namely: thinness, natural weight, weight gain, obesity, and the following table showing these classifications:(٥)

BMI The state of weight
Less than 18.5 Thinness
24.9 to 18.5 Natural weight
29.9 to 25 Overweight
30 and more Obesity

The body mass index can be used as a good measure of obesity for most people, but this indicator is like a balance, as it does not provide actual information about the formation of the body, such as the amount of muscles, bones, fats, and other tissues, the owners of the large muscle mass may fall within the category of weight gain, but in reality they are in good health, high physical fitness, and they have a very low fat in the body, and likewise it may have a large age that suffers from thinness within The normal weight category, but it has a few muscle mass and a high mass of body fat,(٥) So the body mass index, as mentioned earlier, gives a good estimate of body fat for most people, but it may not be appropriate for some groups, such as: athletes who have a large muscle structure, the elderly, and some ethnic groups.(٦)

To see more information about the body mass index and its calculation, you can read the article of the body mass account method.

How to calculate the ideal weight

Specialists indicate that there is no perfect and healthy weight for all people, because a group of different factors play a role in determining this, including age, the percentage of fat to muscles, length, sex, and distribution of fats in the body or the so -called body form,(٧) However, there are several equations to calculate the ideal weight, but these equations determine one ideal weight, while it is preferable that there be a scope of the target body weight, and the disadvantages of this method are the inability to apply the ideal weight to demographic factors such as previously mentioned, and while a clarification of the equations used to calculate the ideal weight in kilograms is approximately:(٨)

  • Men’s ideal weight equation: 48 + 1.1 x (length (centimeter) – 150)
  • The perfect weight equation for women: 45 + 0.9 x (length (centimeter) – 150)

It is worth noting that many specialists do not prefer to talk about the ideal weight as a required goal, due to the difficulty of reaching it in most cases, and the fact is that the simple and continuous progress in weight loss is healthy, instead of focusing on the ideal weight, weight loss by 7% to 10% has a significant impact on metabolism or metabolism, and once this goal is reached, the following 10% appears to be much easier, much easier, It is also likely that small changes in lifestyle will become permanent as part of the routine of life, and over time it has significant effects in the body.(٩)

To see more information about the ideal weight, you can read an article how I know my ideal weight for my life and longitudinal.

Other indicators to assess body weight

  • waistline: Measurement of the waist circumference helps to check the potential health risks associated with weight gain and obesity. If most fats are accumulated around the waist compared to the hips, the risk of heart disease, type 2 diabetes may increase, and to measure the waist circumference properly, you must stand in moderation, put the measurement tape and wrap it over the bone of the thighs directly, and take the measurement immediately after exhale,(١٠) Measuring the waist circumference indicates an increased risk of obesity health conditions, in the event that the waist circumference is more than 101.6 cm for men, and more than 88.9 centimeters for non -pregnant women.(١١)
It is worth noting that the accuracy of measuring the waist circumference decreases in some cases, including the pregnancy as a result of increasing the size of the abdomen, and has certain ethnic groups, in children, and youth.(١٢)
To see more information about the waist circumference and its measurement method, you can read an article what is the perfect waist measurement.
  • The ratio to the hip: It is one of the measurements that the doctor can use to determine whether a person has weight gain, and if this increase is exposed to his health, and unlike the body mass index that calculates the percentage of weight to length, this scale depends on the percentage of the waist circumference to the hip circumference, and determines the amount of fat stored in the waist, hips, and buttocks, as the extra weight is not similar from one person to another when the matter relates to the matter. With health risks, people whose weight increases around the middle area, so that the body shape is similar to the shape of the apple, is more likely to develop heart disease, type 2 diabetes, and premature death more than people who carry more weight in the hips and thighs, so that the body shape is similar to the form of pear, so the risk of various diseases may increase as a result of the distribution of fats in a certain area of ​​the body even if the body mass index is within Normal range.(١٣)
To calculate the ratio of the waist to the hip, the waist circumference must be measured in the previously mentioned way, then measuring the hip circumference, by standing in moderation with the feet directly under the hips, and wrap the measurement tape around the widest part of the hips and buttocks, and record the measurement, then divide the waist circumference on the hip circumference to obtain the waist to the hip,(١٤) According to the World Health Organization, the percentage of the waist to the hip is equal to 0.9 or less for men, 0.85 or less for women, and in the event of an increase in the percentage to 1 or more, the risk of heart disease, and other cases associated with weight gain in both women and men, may increase the risk of heart disease, and other conditions associated with weight gain in both women and men,(١٣) These measurements are used by doctors to predict the potential risks of disease, and these measurements can be adopted and calculated at home to increase a person’s motivation to lose weight and maintain health.(١٤)
  • The ratio of the waist to the length: This scale recently gained widespread interest as a central obesity indicator or the so -called abdominal obesity,(١٥) It is also an indication of predicting the risk of heart disease, diabetes, and total deaths more effectively from the body mass index, and to calculate the waist to length, the waist circumference of the person must be divided into length. If the ratio is 0.5 or less, it indicates the possibility of having a healthy weight.(٧)
  • Other indicators: Changes and progress in weight loss can be evaluated by alternatives and indicators to measure health and weight, including: attention to the suitability of clothes on the body over time, and the use of metric measuring bar to track changes in different areas of the body, in addition to measuring the percentage of fat in the body by analyzing the biological electrical adequate (English: Bio-Electrical Impardance Analysis), which is, A device that is available in many gyms, and in some household standards, which is a more accurate method than body fat technology using the brushing scale of body fat.(١٦)
To see more information about weight evaluation without a balance, you can read an article how to measure your weight without a balance.

Healthy weight and its importance

Maintaining a healthy weight is very important to maintain the health of the general body, as it can help increase the feeling of satisfaction, and give more energy to enjoy life, in addition to reducing the risk of developing many diseases and health conditions, and controlling them in people with it, so the risk of developing serious health problems in people with weight gain and obesity may increase, including heart disease, high blood pressure, and type The second, gallstones, breathing problems, and some types of cancer.(١٧)

As for people who are underweight, they are usually not getting enough calories to nourish their bodies, and these people may often suffer from malnutrition,(١٨) Success in reaching healthy weight and maintaining its stability is not related to making short -term changes on the diet, but rather a complete lifestyle that includes healthy food, regular physical activity, and achieving a balance between the calories consumed and the calories that the body uses, in order to maintain current physical health, and with age,(١٩) In this article, there will be different ways to assess body weight.

the reviewer

  1. ↑ “Height and Weight Measurement Training”, www.udallas.eduRetrieved 8-8-2020. Edited.
  2. ↑ Deanna Deanna (16-1-2019), “5 Rules to Weighing Yourself — and When to Ditch the Scale”، www.healthline.comRetrieved 8-8-2020. Edited.
  3. ↑ Paige Waehner (10-4-2020), “Are You Losing Inches But Not Losing Weight?”، www.verywellfit.comRetrieved 8-8-2020. Edited.
  4. ↑ “State of Alaska Measuring Height/Weight and Calculating BMI “, www.dhss.alaska.gov,2-1-2011، Retrieved 8-8-2020. Edited.
  5. ^ A for Annya mandal, “What is Body Mass Index (BMI)?”، www.news-medical.netRetrieved 8-8-2020. Edited.
  6. ↑ “Body Mass Index (BMI)”, www.healthywa.wa.gov.auRetrieved 8-8-2020. Edited.
  7. ^ A for Yvette Brazier (18-1-2020), “How much should I weigh for my height and age?”، www.medicalnewstoday.comRetrieved 8-8-2020. Edited.
  8. ↑ Courtney Peterson, Diana Thomas, George Blackburn and others (2016), “Universal equation for estimating ideal body weight and body weight at any BMI”, The American Journal of Clinical Nutrition Issue 5, Folder 103, Page 1197–1203.
  9. ↑ Kathleen M. Zelman, “Happy Weight vs. Healthy Weight”، www.webmd.comRetrieved 8-8-2020. Edited.
  10. ↑ “Assessing Your Weight and Health Risk”, www.nhlbi.nih.govRetrieved 8-8-2020. Edited.
  11. ↑ “Assessing Your Weight”, www.cdc.govRetrieved 8-8-2020. Edited.
  12. ↑ “Body mass index (BMI) and waist circumference”, www.healthdirect.gov.auRetrieved 8-8-2020. Edited.
  13. ^ A for Stephanie Watson (17-9-2018), “What Is the Waist-to-Hip Ratio?”، www.healthline.comRetrieved 8-8-2020. Edited.
  14. ^ A for Jennifer Scott (16-10-2019), “Calculating Your Waist to Hip Ratio”، www.verywellfit.comRetrieved 8-8-2020. Edited.
  15. ↑ Eun-Gyong Yoo (2016), “Waist-to-height ratio as a screening tool for obesity and cardiometabolic risk”, Korean Journal of PediatricsIssue 11, Folder 59, Page 425-431. Edited.
  16. ↑ “Weighing In on Scales: Find Your True Weight”, www.webmd.com. Edited.
  17. ↑ “Why Is a Healthy Weight Important?”, www.nhlbi.nih.govRetrieved 8-8-2020. Edited.
  18. ↑ “Healthy Ways to Gain Weight If You’re Underweight”, www.familydoctor.orgRetrieved 8-8-2020. Edited.
  19. ↑ “Healthy Weight”, www.cdc.govRetrieved 8-8-2020. Edited.