2 How to calculate the ideal body weight, not just from the scale

How to calculate the ideal body weight and body?

Many people do not know how much ideal weight they should have. Even though this is the first step towards a healthy and happy life. People who have an ideal body weight are at lower risk of developing various chronic diseases such as stroke and diabetes. So, know and calculate your ideal body weight in the following ways.

1. Through BMI

Calculating the ideal body weight can be done with Body Mass Index (BMI) or in Indonesian it is called the Body Mass Index (BMI). This calculation is obtained by dividing the weight and height squared in meters.

The numbers shown have meanings that can be grouped in the classification of the BMI scale. BMI itself can be used as a screening tool, but it cannot diagnose a person's body obesity or health level.

BMI scale classification

Quoted from the Joslin Diabetes Center, BMI for Asian and Asian American classes is calculated on the following scale:

Thin: less than 18.5
Normal: 18,5-22,9
Overweight (overweight): 23-26,9
Obesity: more than 27

Now, check your weight in the BMI calculator or you can click on the following link bit.ly/indeksmassatubuh. After that, let's see which scale you belong to. This can be a benchmark for looking at your weight category in general.

2. Through the waist-to-hip ratio

Another way to calculate your ideal weight is to measure your waist-to-hip ratio. Waist-hip ratio, or in foreign terms it is called waist-hip ratio (WHR) is a way of determining the ideal weight by comparing the size of the hips and waist. Most of the fat that collects around the waist is generally associated with a risk of cardiovascular (heart and blood vessel) problems.

How to measure it is by measuring the waist at its shortest point. Or, if there is no narrowing point because the waist tends to be flat and covered in fat, then measure it from 1 inch above the navel. For the hips, measure at the point that is widest from your butt. If so, then divide the waist size with the hips.

Waist-hip ratio scale

For men:

Risk of cardiovascular disorders low: less than 0.9
Risk of cardiovascular disorders moderate: 0,9-0,99
Risk of cardiovascular disorders high: equal to or greater than 1

For woman:

Risk of cardiovascular disorders low: less than 0.8
Risk of cardiovascular disorders moderate: 0,8-0,89
Risk of cardiovascular disorders high: equal to or greater than 0.9

Having ideal body weight is not necessarily healthy

Calculations using these two methods are only a general rule of thumb for your ideal body size and weight. However, these two gauges cannot calculate your percentage of body fat, muscle, and your overall health.

BMI for example, this meter does not really describe your nutritional status and body fat percentage. Because, this formula adjusts weight and height to make it look proportional. Then WRH also cannot measure body fat which is concentrated in other parts, but only the hips and waist.

Therefore, don't be happy when the scale shows that you are at an ideal weight and a moderate waist to hip ratio. This does not ensure that you are in good health. Check with your doctor to find out more overall about whether your ideal weight is also a healthy weight.

You can achieve an ideal and healthy weight by adopting a healthy lifestyle. Eating nutritious and nutrient-rich foods that are good for the body, regular exercise, and reducing stress levels can be the best way for you to go in that direction.