How Much Should I Weigh?
Wondering how much you should weigh? Turns out, height, diet, and activity level all play a role. Let's determine what your weight should be once and for all.
Height, The Biggest Factor
It’s no secret, height plays a major role in determining how much the average person should weigh. Every single inch changes the numbers. For instance, someone who is 5’2” should weigh no more than 131 on a bad day, and no less than 104 on a good day. But someone who is just one inch taller, at 5’3” should stay within 107 and 135.
To determine how much you should weigh based solely on height, you should have yourself measured accurately. Ask a loved one for some assistance, or just stand in front of the mirror with your measuring tape securely held by your foot. Stand up straight, without socks or shoes on.
Now, this will give you an accurate height measurement. But you’ll need to consult a weight chart for a healthy weight range for your height. That’s your first step. Check out the American Cancer Society weight chart, available online for your range.
Now that you’ve managed to find your healthy weight range, it’s time to take a look at some genetic factors. Doing so will keep you realistic about expectations.
Here’s what that means: if most of your family members tend to be on the obese or overweight side, then chances are high that a slower metabolism runs in the family. That means it will be that much harder for you to achieve a lean body type. You may lose weight, but you’ll keep a more robust build about you.
Now, exercise can change that. Exercise can change most things. But at the end of the day, there is still a limit to everything. That means you should manage your expectations accordingly.
For example, maybe you’re 6’3” and weigh 192, at the top end of the healthy weight range for your height. You are teetering on overweight though. And you have a belly to show for it, although not terribly so. Overall, you’re healthy!
Well, someone who is the same height, but weighs 152 and comes from a family of obesity could potentially have a belly similar to yours despite being on the absolute low end of what someone your height should weigh. They could still change that, and lose the gut, through exercise, however.
By this point, you have more insight on your family propensity for weight loss or obesity, and you know what your healthy weight range is. Now it’s time to take a look at your metabolism.
Many times people assume they need to see a trainer, doctor or other health professional for metabolic testing, but that’s not actually the case. You see, metabolic testing is still, even in this day and age, not as accurate as it should be. The number you get is just a general guide, not a cold, hard factual number.
And that means you can test it at home, for free, in less than a minute. The trick is to plug in your weight, height, gender, and age into a Basal Metabolic Rate calculator. This will tell you roughly how many calories you burn at rest. This doesn’t include exercise or even general movements throughout the day, it simply tells you how much your body would burn assuming you just didn’t move all day.
For example, maybe your metabolic rate is 1,338. That means your body naturally burns that many calories per day just to keep you alive. The fuel is used to keep your organs running.
And that means if you eat 1,338 calories in a day, you’re just eating what your body is naturally burning off anyway. You’d stay at your weight range, if not lose weight, since you’d be burning many more calories by actually moving throughout the day. Even your trips to the bathroom, or outside to get the mail burn calories.
Exercise And Diet
Now that you have all the information you need, you should know a) how much you should weigh, roughly, b) what your body will naturally want to stay at, thanks to genetics, c) and how many calories your body is burning at rest.
Use this information as a guide. For example, maybe you’re 5’2” and you come from a family that gains and loses weight rapidly. That tells you that diet and exercise plays a major role. Those in your family who lead super healthy lifestyles are thin, but those who don’t are very obese.
That means if you want to get lean, you can’t eat just anything all the time. In fact, you have to watch your calorie intake more than other people. Plus, height isn’t on your side either, you’re short.
It also means that you could easily weigh 104, the lowest you can go, or 131, the highest you can go. It all boils down to calories. Your genetics make you flexible. Rounded body type, or lean, mean machine, it’s all up to you.
It means that you would be wise to use your Basal Metabolic Rate to your advantage. A smart move would be to see how much you’re currently eating on an average day, without making any changes, and then seeing how far off you are from your BMR number. If you’re eating more than 500 calories more than your BMR, you’re overeating.
Maybe your BMR is 1,400, but you’re eating 2,200 in a day, on average. That’s 800 calories more than what your body naturally burns, and you’re not happy with your weight. That means you would slice 300 calories off your daily diet, and stick to 1,900 as your new daily intake. It would put you in a nice deficit, healthy deficit to start with. Something realistically doable.
And as always, exercise goes a long way. 3,500 burned in a week equals 1lb. lost, and 7k means 2lbs. lost per week. Try to stick to these numbers, anything else would be rapid, unsustainable weight loss!
You can reach your weight loss dreams, all you need to do is research and plan accordingly. Stick to your regimen, and stay positive, and you’ll see results.