The weight maintained when you were a competing athlete is most likely different than a healthy weight for a non-competing you. This realization, I think, is one of the hardest to mentally wrap our heads around. Just remember that when you were competing, a huge part of your life was dedicated to working out for your sport. Now, we have jobs, families, possibly children—other priorities. Although health should still be one of your top priorities, that doesn’t mean you have to work out three hours per day to try and maintain the weight you had back then.

Unfortunately ideal weight is not a black and white formula, as there are many factors, including general health, height, muscle-fat-ratio, bone density, body type, gender, and age. Keep in mind that these are reasonable target weights to use as a guide, and you should talk to your doctor to most accurately determine how much you should weigh. You can use this worksheet to track where you are in each of these methods to help you gain a better idea of where you are.

Healthy Weight Worksheet

Weight-Height Charts

One way you can find a rage is by weight-height charts. For a healthy weight range, find your height, subtract 5-10 pounds in each direction. Keep in mind that this doesn’t take into account your age or your muscle mass – this is very generalized.

Height	4’10”	4’11”	5′	5’1”	5’2”	5’3”	5’4”	5’5”	5’6”	5’7”	5’8”	5’9”	5’10”	5’11’	6′	6’1”	6’2”	6’3”	6’4”	6’5”	6’6”	6’7”	6’8”
Women	105	110	115	120	125	130	135	140	145	150	155	160	165	170	175	180	185	190	195	200	205	210	215
Men	130	135	140	145	150	155	160	165	170	175	180	185	190	195	200	210	215	220	225	230	235	240	245

The National Institutes of Health provides a more detailed chart below, including a Body Mass Index range. This chart doesn’t take into account gender or muscle mass.

Height	Weight
	Normal	Overweight	Obese
4′ 10″	91 to 115 lbs.	119 to 138 lbs.	143 to 186 lbs.
4′ 11″	94 to 119 lbs.	124 to 143 lbs.	148 to 193 lbs.
5′	97 to 123 lbs.	128 to 148 lbs.	153 to 199 lbs.
5′ 1″	100 to 127 lbs.	132 to 153 lbs.	158 to 206 lbs.
5′ 2″	104 to 131 lbs.	136 to 158 lbs.	164 to 213 lbs.
5′ 3″	107 to 135 lbs.	141 to 163 lbs.	169 to 220 lbs.
5′ 4″	110 to 140 lbs.	145 to 169 lbs.	174 to 227 lbs.
5′ 5″	114 to 144 lbs.	150 to 174 lbs.	180 to 234 lbs.
5′ 6″	118 to 148 lbs.	155 to 179 lbs.	186 to 241 lbs.
5′ 7″	121 to 153 lbs.	159 to 185 lbs.	191 to 249 lbs.
5′ 8″	125 to 158 lbs.	164 to 190 lbs.	197 to 256 lbs.
5′ 9″	128 to 162 lbs.	169 to 196 lbs.	203 to 263 lbs.
5′ 10″	132 to 167 lbs.	174 to 202 lbs.	209 to 271 lbs.
5′ 11″	136 to 172 lbs.	179 to 208 lbs.	215 to 279 lbs.
6′	140 to 177 lbs.	184 to 213 lbs.	221 to 287 lbs.
6′ 1″	144 to 182 lbs.	189 to 219 lbs.	227 to 295 lbs.
6′ 2″	148 to 186 lbs.	194 to 225 lbs.	233 to 303 lbs.
6′ 3″	152 to 192 lbs.	200 to 232 lbs.	240 to 311 lbs.
6′ 4″	156 to 197 lbs.	205 to 238 lbs.	246 to 320 lbs.
BMI	19 to 24	25 to 29	30 to 39

Body Mass Index (BMI)

The Body Mass Index system is a measure of body fat based off height and weight. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. However, the BMI system does have limitations. It doesn’t take into account the person’s waist, chest or hip measurements, and therefore may overestimate body fat in athletes and others who have a muscular build, and also underestimate body fat in older persons and others who have lost muscle. Experts say that BMI underestimates the amount of body fat in overweight/obese people and overestimates it in lean or muscular people.

BMI is calculated using your weight (kilograms) divided by the square of your height (meters) or your weight (pounds) times 703, divided by the square of your height in inches. You can use this website to calculate your BMI for you.

Basic BMI Categories:
Underweight = <18.5 (in some countries, health authorities say anything below 20 is underweight)
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

BMI	19	20	21	22	23	24	25	26	27	28	29	30	31	32	33	34	35
Height (inches)	Body Weight (pounds)
58	91	96	100	105	110	115	119	124	129	134	138	143	148	153	158	162	167
59	94	99	104	109	114	119	124	128	133	138	143	148	153	158	163	168	173
60	97	102	107	112	118	123	128	133	138	143	148	153	158	163	168	174	179
61	100	106	111	116	122	127	132	137	143	148	153	158	164	169	174	180	185
62	104	109	115	120	126	131	136	142	147	153	158	164	169	175	180	186	191
63	107	113	118	124	130	135	141	146	152	158	163	169	175	180	186	191	197
64	110	116	122	128	134	140	145	151	157	163	169	174	180	186	192	197	204
65	114	120	126	132	138	144	150	156	162	168	174	180	186	192	198	204	210
66	118	124	130	136	142	148	155	161	167	173	179	186	192	198	204	210	216
67	121	127	134	140	146	153	159	166	172	178	185	191	198	204	211	217	223
68	125	131	138	144	151	158	164	171	177	184	190	197	203	210	216	223	230
69	128	135	142	149	155	162	169	176	182	189	196	203	209	216	223	230	236
70	132	139	146	153	160	167	174	181	188	195	202	209	216	222	229	236	243
71	136	143	150	157	165	172	179	186	193	200	208	215	222	229	236	243	250
72	140	147	154	162	169	177	184	191	199	206	213	221	228	235	242	250	258
73	144	151	159	166	174	182	189	197	204	212	219	227	235	242	250	257	265
74	148	155	163	171	179	186	194	202	210	218	225	233	241	249	256	264	272
75	152	160	168	176	184	192	200	208	216	224	232	240	248	256	264	272	279
76	156	164	172	180	189	197	205	213	221	230	238	246	254	263	271	279	287

Some health professionals suggest that calculating your BMI is the best way to decide whether you are at a healthy body weight. Others say that BMI is faulty because it does not account for muscle mass, and that waist-hip ratio is better.

Waist-to-Hip Ratio (WHR)

A waist-hip measurement is the ratio of the circumference of your waist to that of your hips. To measure your ratio, use a measuring tape to measure the circumference of your hips at the widest part of your buttocks. Then measure your waist at the smaller circumference of your natural waist, usually just above the belly button. You can then enter that information into a website calculator.

According to the National Heart, Lung, and Blood Institute, if most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.

WHR does not accurately measure a person’s total body fat percentage, or their muscle-to-fat ratio. However, many experts believe it is a better predictor of ideal weight and health risks than BMI.

Basic WHR Measurements

Male
Less than 0.9 – low risk of cardiovascular health problems
0.9 to 0.99 – moderate risk of cardiovascular health problems
1 or over – high risk of cardiovascular problems

Female
Less than 0.8 – low risk of cardiovascular health problems
0.8 to 0.89 – moderate risk of cardiovascular health problems
0.9 or over – high risk of cardiovascular problems

Weight to Height Ratio (WHtR)

Dr. Margaret Ashwell, former science director of the British Nutrition Foundation, found after analyzing several studies involving approximately 300,000 people that waist-to-height ratio may also be better at predicting future heart disease and diabetes risk than BMI. She believes that keeping your waist circumference to less than half your height can help increase life expectancy.

For example:

• A man 6′ (72 inches, 183 cm) tall, should keep his waist measurement below 36 inches (91 cm).
• A woman 5’4”, i.e. 64 inches (163 cm) tall, should keep her waist measurement below 32 inches (81 cm).

Body Fat Percentage

Body fat percentage is the weight of your fat divided by your total weight. The result indicates your essential fat as well as storage fat. Calculating body fat percentage is the best way to gauge fitness level because it is the only measurement that includes the body’s true composition.

There are various ways of calculating a body fat percentage. None can give a 100% accurate figure, but the estimates are accepted as fairly close. Your gym and doctor most likely have devices that can tell you what your body fat percentage is. We do body fat percentage readings at Wimberly Training using skinfold calipers.

Essential Fat: fat we need to survive. Women require a higher percentage than men.

Storage Fat: consists of fat accumulation in adipose tissue, some of which protects our internal organs in the chest and abdomen.

Total Body Fat Percentage: essential fat plus storage fat.

The American Council on Exercise recommends the following percentages:

Essential Fat:
Women 10-12%
Men 2-4%

Total Fat:

Athletes
Women 14-20%
Men 6-13%

Non-athletes, but fit
Women 21-24%
Men 14-17%

Acceptable
Women 25-31%
Men 18-25%

Overweight
Women 32-41%
Men 26-37%

Obese
Women 42% +
Men 38% +

The most accurate reading you can get is by finding out your body fat percentage. If you are not happy with the reading, talk to your doctor, nutritionist, personal trainer or health coach (cough cough – shoot me a note, as I do coaching over the phone if you are outside the Olympia/Tumwater area) about changes you can make depending on your body and health status.

References:

How Much Should I Weight for my Weight and Height? Medical News Today. 2014. Retrieved Dec. 2, 2014 from http://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php.

Calculate Your Body Mass Index. National Heart, Lung, and Blood Institute. 2014. Retrieved Dec. 2, 2014 from http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.

Learn More About Healthy Weight. Jillian Michaels Weight Loss Program. 2014. Retrieved Dec. 2, 2014 from http://www.jillianmichaels.com/members/mytools/profile/healthyweightcalculator.aspx.

Nordqvist, Christian. BMI: is the mass body index formula flawed? (Jan. 31, 2013.) MediLexicon International. Retrieved Dec. 2, 2014 from http://www.medicalnewstoday.com/articles/255712.php.

What is a Healthy Weight? Rush University Medical Center. Retrieved Dec. 2, 2014 from http://www.rush.edu/health-wellness/quick-guides/what-healthy-weight.