Ecology of life. There are different formulas for determining the optimal ratio of weight and height. But they are all very, very conditional, since they do not take into account many factors...

There are different formulas for determining the optimal ratio of weight and height. But all of them are very, very conditional, since they do not take into account many factors: age, gender and physiological characteristics person. Therefore, excess fat must be assessed not only by the conditional ratios presented in this table, but also by appearance, skin thickness and a number of other factors. With the same height and weight, one person may look plump, while another may look completely normal.

Objective parameter perfect body- This is the percentage of fat and musculoskeletal tissue. For men, the norm is 9 - 15% fat of total body weight, and for women - from 12 to 20%.

Quetelet index

Knowing the Body Mass Index (BMI), you can judge whether you are obese or underweight. The index is calculated for adult men and women from 20 to 65 years old. Results may be false for pregnant and breastfeeding women, athletes, the elderly and adolescents (under 18 years of age). Among the many different methods for calculating ideal weight, the most popular method is the height-weight indicator, body mass index - Quetelet index.

Formula: body weight in kg divided by height in meters squared B/(P*P)

For example: height 170 cm, weight 65 kg. So 65: (1.7 * 1.7) = 22.5

The norm for men is 19-25. For women - 19-24.

Body mass index

Classification

Risk concomitant diseases

Less than 18.5

Underweight

Low (increased risk of other diseases)

18.5 – 24.9

Normal body weight

Ordinary

25.0 – 29.9

Excess body weight (pre-obesity)

Elevated

30.0 – 34.9

Obesity I degree

High

35.0 – 39.9

Obesity II degree

Very tall

40.0 or more

Obesity III degree

Extremely high

The Quetelet index shows quite well the amount of fat in the body, but does not indicate how fat is distributed, in other words, it does not provide a visual or aesthetic picture. But you can test your body for ideality using one more formula.

The distribution of fat throughout the body is determined by the ratio: waist volume (at the level of the navel) divided by the volume of the buttocks.

  • Norm for men: 0.85
  • For women: 0.65 - 0.85.

Does age affect height-weight ratio?

The answer is clear. Yes, of course it does. It has been proven that the weight of men and women should gradually increase with age - this is a normal physiological process. The kilograms that some people consider “extra” may not actually be so. You can use a formula based on age to determine your optimal weight.

P is height in this case, and B is age in years. Body weight = 50 + 0.75 (P - 150) + (B - 20) : 4

Height

in cm

Age

20-29

30-39

40-49

50-59

60-69

Floor

M

AND

M

AND

M

AND

M

AND

M

AND

150

51.3

48.9

56.7

53.9

58.1

58.5

58.0

55.7

57.3

54.8

152

53.1

51.0

58.7

55.0

61.5

59.5

61.0

57.6

60.3

55.9

154

55.3

53.0

61.6

59.1

64.5

62.4

63.8

60.2

61.9

59.0

156

58.5

55.8

64.4

61.5

67.3

66.0

65.8

62.4

63.7

60.9

158

61.2

58.1

67.3

64.1

70.4

67.9

68.0

64.5

67.0

62.4

160

62.9

59.8

69.4

65.8

72.3

69.9

69.7

65.8

68.2

64.6

162

64.6

61.6

71.0

68.5

74.4

72.2

72.7

68.7

69.1

66.5

164

67.3

63.6

73.9

70.8

77.2

74.0

75.6

72.0

72.2

70.7

166

68.8

65.2

74.5

71.8

78.0

76.6

76.3

73.8

74.3

71.4

168

70.8

68.5

76.2

73.7

79.6

78.2

79.5

74.8

76.0

73.3

170

72.7

69.2

77.7

75.8

81.0

79.8

79.9

76.8

76.9

75.0

172

74.1

72.8

79.3

77.0

82.8

81.7

81.1

77.7

78.3

76.3

174

77.5

74.3

80.8

79.0

84.4

83.7

82.5

79.4

79.3

78.0

176

80.8

76.8

83.3

79.9

86.0

84.6

84.1

80.5

81.9

79.1

178

83.0

78.2

85.6

82.4

88.0

86.1

86.5

82.4

82.8

80.9

180

85.1

80.9

88.0

83.9

89.9

88.1

87.5

84.1

84.4

81.6

182

87.2

83.3

90.6

87.7

91.4

89.3

89.5

86.5

85.4

82.9

184

89.1

85.5

92.0

89.4

92.9

90.9

91.6

87.4

88.0

85.8

186

93.1

89.2

95.0

91.0

96.6

92.9

92.8

89.6

89.0

87.3

188

95.8

91.8

97.0

94.4

98.0

95.8

95.0

91.5

91.5

88.8

190

97.1

92.3

99.5

95.8

100.7

97.4

99.4

95.6

94.8

92.9

Broca's formula: identifying height-age-weight relationships

One of the most popular methods for calculating ideal weight is Brock's formula. It takes into account the ratio of height, weight, body type and age of a person.

Broca's formula for people under 40 years old is "height (in cm) minus 110", after 40 years - "height (in cm) minus 100".

At the same time, people with an asthenic (thin-boned) body type must subtract 10% from the result, and people with a hypersthenic (broad-boned) body type must add 10% to the result.

How to determine your body type?

Body types are usually divided into THREE types:

  • normosthenic,
  • hypersthenic,
  • asthenic.

In order to find out what your body type is, just measure the circumference of the thinnest place on your wrist with a centimeter. The resulting circumference in centimeters will be the necessary indicator (Soloviev index).

Solovyov index

Body type

Typical for this body type

for men

for women

18-20 cm

15-17 cm

normosthenic (normal)

the physique is distinguished by the proportionality of the main dimensions and their correct ratio

more than 20 cm

more than 17 cm

hypersthenic (wide-boned)

In people with a hypersthenic (broad-boned) body type, the transverse dimensions of the body are much larger than in normosthenics and especially asthenics. Their bones are thick and heavy, their shoulders, chest and hips are wide, and their legs are short.

less than 18 cm

less than 15 cm

asthenic (thin-boned)

In people with an asthenic (thin-boned) body type, longitudinal dimensions prevail over transverse ones: long limbs, thin bones, long, thin neck, muscles are poorly developed.

Nagler's formula for height and weight ratio

There is a Nagler formula that allows you to calculate the ideal ratio of weight and height. For 152.4 cm of height there should be 45 kilograms of weight. For every inch (that is, 2.45 cm) over 152.4 cm there should be another 900 grams, plus another 10% of the resulting weight.

John McCallum's formula for girth ratio

One of the best formulas, created by expert methodologist John McCallum. McCallum's formula is based on measuring the circumference of the wrist.

1. 6.5 wrist circumference is equal to chest circumference.

2. 85% of the chest circumference is equal to the hip circumference.

3. To get your waist circumference, you need to take 70% of your chest circumference.

4. 53% of the chest circumference is equal to the hip circumference.

5. For the neck circumference you need to take 37% of the chest circumference.

6. Bicep circumference is about 36% of chest circumference.

7. The girth for the lower leg is slightly less than 34%.

8. The circumference of the forearm should be equal to 29% of the circumference of the chest.

But not everyone’s physical data will exactly correspond to these ratios; the numbers have an average, statistical average value.

A few more options for height and weight ratios

  • The physique is considered ideal if the waist circumference is 25 cm less than the hip circumference, and the hip circumference is approximately equal to the chest circumference.
  • The waist circumference should be equal to “height in centimeters - 100”. That is, a woman with a height of 172 cm will be proportionally built if her waist circumference is 72 cm, her hip and waist circumference is about 97 cm, that is, if she wears a clothing size of 48.
  • If the hip circumference is less than the chest circumference, and the waist circumference is 20 cm less than the hip circumference, then this figure is called an “apple”. If the chest circumference is less than the hip circumference, and the waist circumference is 30 cm or more less than the hip circumference, this is a pear-shaped figure.
  • For women and girls of average height - from 165 to 175 cm - this observation turned out to be fair. Their waist circumference in centimeters is approximately equal to weight in kilograms. One kilogram of weight loss results in a decrease in waist size of one centimeter.

As you can see, there are many ways to calculate the optimal ratio of your height and body weight, depending on a variety of factors. But no matter how you make the calculations, the main thing is that your weight is COMFORTABLE for you. So that you feel easily and freely in your own body, love yourself and enjoy life to the fullest! - without falling into depression because during the calculations you (what if!) discovered an “excess” or “lack” of kilograms. published

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The Internet is full of various articles and tables on determining the optimal ratio of weight and height. But all of them are very, very conditional, since they do not take into account many factors: age, gender and physiological characteristics of a person. Therefore, excess fat must be assessed not only by the conditional ratios presented in this table, but also by appearance, skin thickness and a number of other factors. With the same height and weight, one person may look plump, while another may look completely normal.

The objective parameter of an ideal body is the percentage of fat and musculoskeletal tissue. For men, the norm is 9 - 15% fat of total body weight, and for women - from 12 to 20%.

Quetelet index

Knowing the Body Mass Index (BMI), you can judge whether you are obese or underweight. The index is calculated for adult men and women from 20 to 65 years old. Results may be false for pregnant and breastfeeding women, athletes, the elderly and adolescents (under 18 years of age). Among the many different methods for calculating ideal weight, the most popular method is the height-weight indicator, body mass index - Quetelet index.

Formula: body weight in kg divided by height in meters squared B/(P*P)
For example: height 170 cm, weight 65 kg. So 65: (1.7 * 1.7) = 22.5

The norm for men is 19-25. For women - 19-24.

The Quetelet index shows quite well the amount of fat in the body, but does not indicate how fat is distributed, in other words, it does not provide a visual or aesthetic picture. But you can test your body for ideality using one more formula.

The distribution of body fat is determined by the ratio: waist circumference (at navel level) divided by buttock volume.

  • Norm for men: 0.85
  • For women: 0.65 - 0.85.

Does age affect height-weight ratio?

The answer is clear. Yes, of course it does. It has been proven that the weight of men and women should gradually increase with age - this is a normal physiological process. The kilograms that some people consider “extra” may not actually be so. You can use a formula based on age to determine your optimal weight.

P is height in this case, and B is age in years. Body weight = 50 + 0.75 (P - 150) + (B - 20) : 4

Heightin cm Age
20-29 30-39 40-49 50-59 60-69
Floor
M AND M AND M AND M AND M AND
150 51.3 48.9 56.7 53.9 58.1 58.5 58.0 55.7 57.3 54.8
152 53.1 51.0 58.7 55.0 61.5 59.5 61.0 57.6 60.3 55.9
154 55.3 53.0 61.6 59.1 64.5 62.4 63.8 60.2 61.9 59.0
156 58.5 55.8 64.4 61.5 67.3 66.0 65.8 62.4 63.7 60.9
158 61.2 58.1 67.3 64.1 70.4 67.9 68.0 64.5 67.0 62.4
160 62.9 59.8 69.4 65.8 72.3 69.9 69.7 65.8 68.2 64.6
162 64.6 61.6 71.0 68.5 74.4 72.2 72.7 68.7 69.1 66.5
164 67.3 63.6 73.9 70.8 77.2 74.0 75.6 72.0 72.2 70.7
166 68.8 65.2 74.5 71.8 78.0 76.6 76.3 73.8 74.3 71.4
168 70.8 68.5 76.2 73.7 79.6 78.2 79.5 74.8 76.0 73.3
170 72.7 69.2 77.7 75.8 81.0 79.8 79.9 76.8 76.9 75.0
172 74.1 72.8 79.3 77.0 82.8 81.7 81.1 77.7 78.3 76.3
174 77.5 74.3 80.8 79.0 84.4 83.7 82.5 79.4 79.3 78.0
176 80.8 76.8 83.3 79.9 86.0 84.6 84.1 80.5 81.9 79.1
178 83.0 78.2 85.6 82.4 88.0 86.1 86.5 82.4 82.8 80.9
180 85.1 80.9 88.0 83.9 89.9 88.1 87.5 84.1 84.4 81.6
182 87.2 83.3 90.6 87.7 91.4 89.3 89.5 86.5 85.4 82.9
184 89.1 85.5 92.0 89.4 92.9 90.9 91.6 87.4 88.0 85.8
186 93.1 89.2 95.0 91.0 96.6 92.9 92.8 89.6 89.0 87.3
188 95.8 91.8 97.0 94.4 98.0 95.8 95.0 91.5 91.5 88.8
190 97.1 92.3 99.5 95.8 100.7 97.4 99.4 95.6 94.8 92.9

Broca's formula: identifying height-age-weight relationships

One of the most popular methods for calculating ideal weight is Brock's formula. It takes into account the ratio of height, weight, body type and age of a person.

Brock's formula for people under 40 years old is “height (in cm) minus 110″, after 40 years – “height (in cm) minus 100″.

At the same time, people with an asthenic (thin-boned) body type must subtract 10% from the result, and people with a hypersthenic (broad-boned) body type must add 10% to the result.

How to determine your body type?

Body types are usually divided into THREE types: normosthenic, hypersthenic and asthenic. In order to find out what your body type is, just measure the circumference of the thinnest place on your wrist with a centimeter. The resulting circumference in centimeters will be the necessary indicator (Soloviev index).

Solovyov index Body type Typical for this body type
for men for women
18-20 cm 15-17 cm normosthenic (normal) the physique is distinguished by the proportionality of the main dimensions and their correct ratio
more than 20 cm more than 17 cm hypersthenic (wide-boned) In people with a hypersthenic (broad-boned) body type, the transverse dimensions of the body are much larger than in normosthenics and especially asthenics. Their bones are thick and heavy, their shoulders, chest and hips are wide, and their legs are short.
less than 18 cm less than 15 cm asthenic (thin-boned) In people with an asthenic (thin-boned) body type, longitudinal dimensions prevail over transverse ones: long limbs, thin bones, long, thin neck, muscles are poorly developed.

Nagler's formula for height and weight ratio

There is a Nagler formula that allows you to calculate the ideal ratio of weight and height. For 152.4 cm of height there should be 45 kilograms of weight. For every inch (that is, 2.45 cm) over 152.4 cm there should be another 900 grams, plus another 10% of the resulting weight.

John McCallum's formula for girth ratio

One of the best formulas, created by expert methodologist John McCallum. McCallum's formula is based on measuring the circumference of the wrist.

  1. 6.5 wrist circumference is equal to chest circumference.
  2. 85% of the chest circumference is equal to the hip circumference.
  3. To get your waist circumference, you need to take 70% of your chest circumference.
  4. 53% of the chest circumference is equal to the hip circumference.
  5. For the neck circumference you need to take 37% of the chest circumference.
  6. The biceps circumference is about 36% of the chest circumference.
  7. The calf circumference is slightly less than 34%.
  8. The forearm circumference should be equal to 29% of the chest circumference.

But not everyone’s physical data will exactly correspond to these ratios; the numbers have an average, statistical average value.

A few more options for height and weight ratios

  • The physique is considered ideal if the waist circumference is 25 cm less than the hip circumference, and the hip circumference is approximately equal to the chest circumference.
  • The waist circumference should be equal to “height in centimeters - 100”. That is, a woman with a height of 172 cm will be proportionally built if her waist circumference is 72 cm, her hip and waist circumference is about 97 cm, that is, if she wears a clothing size of 48.
  • If the hip circumference is less than the chest circumference, and the waist circumference is 20 cm less than the hip circumference, then this figure is called an “apple”. If the chest circumference is less than the hip circumference, and the waist circumference is 30 cm or more less than the hip circumference, this is a pear-shaped figure.
  • For women and girls of average height - from 165 to 175 cm - this observation turned out to be fair. Their waist circumference in centimeters is approximately equal to their weight in kilograms. One kilogram of weight loss results in a decrease in waist size of one centimeter.

Do I need to lose weight? Before making such a decision, calculate your ideal weight, the value of which, among other things, depends on age, gender, body type, level physical activity, profession, water balance, etc.

Before you start losing excess body weight, you need to answer yourself one simple but very important question: “Do I need to lose weight at all?” Often an excessive pursuit of perfect figure ends with health problems and mental breakdowns. Remember that the ideal weight is the one at which you feel most comfortable. If you wake up in the morning and feel healthy and happy, if you look at your own reflection in the mirror and you like it, if you are happy, productive, positive, confident - then is there any point in changing anything? For what? To live up to the standards that the media imposes on us?

If you are serious about the problem of normalizing weight and the associated improvement in health, then you should approach this task wisely, having first obtained the necessary knowledge.

So, the body mass index (BMI), invented by the Belgian sociologist and statistician Adolphe Quetelet, is recognized throughout the world as the simplest and most adequate indicator for quickly assessing body weight. BMI is recommended by WHO as the main criterion for assessing nutritional status, especially when conducting large-scale screenings.

Body mass index (BMI) is a value that allows you to assess the correspondence of body weight to a person’s height:

BMI (kg/m2) = Body weight (kg) / Body height (m2)

But, like all simple and available methods, calculating BMI has its drawbacks. It should be taken into account that excessive or insufficient muscle development may affect the accuracy of BMI determination.

How to correctly assess the result, taking into account age, gender and physical condition? Below are answers to the 4 most common questions about ideal weight.

4 most common questions about ideal weight

1. Does the ideal weight depend on age?

Yes, it depends. Over the years, the intensity of metabolic processes in the body naturally decreases (by 0.5% per year). Therefore, it is obvious: in order to maintain your ideal weight with age, you must either annually reduce the calorie content of your daily diet, or increase physical activity. Failure to comply with this simple rule will lead to excess weight, and subsequently to obesity.

2. Does the ideal weight depend on body type?

Yes, it depends. Before you start calculating your ideal weight, you need to determine your body type.

There are 3 body types:

  • asthenic,
  • normosthenic,
  • hypersthenic.

The Solovyov index allows you to determine your body type by wrist circumference (in centimeters).

Asthenic (thin bone). Wrist circumference in women is less than 16 cm, in men less than 18 cm.

People with an asthenic body type are thin, do not tend to be overweight due to an accelerated metabolism, and have narrow hips and chest. As a rule, they are no lower than average in height, with elongated limbs and a “swan” neck. They may suffer from a lack of strength and endurance, and have complexes due to excessive thinness (and this problem is much more difficult to solve than excess weight).

Normosthenic. Wrist girth for women is 15-17 cm, for men 18-20 cm.

Those who are lucky enough to have a normosthenic type are proportionally built, usually of average height.

Hypersthenic. The wrist circumference for women is more than 17 cm, for men it is more than 20 cm.

Women with a hypersthenic physique can safely make excuses that they have wide bones. Their bones are really heavy, such ladies have broad shoulders, massive chest and long legs. They can safely choose professions that require physical strength and endurance. This is the kind of person who will stop a galloping horse and enter a burning hut.

3. Does the ideal weight depend on gender?

Yes, it depends.

Calculation of ideal weight using the Lorentz formula(taking into account gender and height).

Ideal weight for men = (height – 100) – (height – 152) x 0.2.

Ideal weight for women = (height – 100) – (height – 152) x 0.4.

Consider height in centimeters, weight in kilograms.

Example.

For a man 160 cm tall, the ideal weight is calculated as follows:

(160 – 100) – (160 – 152) x 0.2 = 60 – 8 x 0.2 = 60 – 1.6 = 58.4 kg

For a woman 160 cm tall, the ideal weight is calculated as follows:

(160 – 100) – (160 – 152) x 0.4 = 60 – 8 x 0.4 = 60 – 3.2 = 56.8 kg

As you can see, with the same height, ideal body weight differs depending on gender.

4. What formulas for calculating ideal weight are the most accurate?

The most accurate formulas are those that take into account gender, age, body type (at least height) or special tables developed by hygienists.

Broca's method, named after a French physician in the late 19th century, is the most popular method for quickly assessing weight.

Broca's formula for people with normal physique:
weight (ideal) = height – 100 (with height less than 165 cm);

weight (ideal) = height – 105 (with a height of 166 – 175 cm);

weight (ideal) = height – 110 (with height above 175 cm).
If you have an asthenic body type, then the result obtained is reduced by 10%; if you have a hypersthenic body type, increase it by 10%.

Example.

With a height of 170 cm, the ideal weight for normosthenics will be: 170 – 105 = 65 kg

For asthenics: 58.5 kg (-10%).

For hypersthenics: 71.5 kg (+10%).

P.S. Now you can calm down: not everyone is given by nature to have model parameters, do not demand the impossible from yourself. Everyone has their own ideal weight.

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How much should you weigh?

❧ The most important indicator of human health — normal weight and its stability, maintained over a long period of time.

If your lifestyle is correct and healthy, then your weight will be close to ideal and will be easy to maintain within normal limits.

An incorrect lifestyle leads to changes in the body’s weight (more often weight increases), after which various diseases begin.

Body mass (weight) is an integral assessment of the degree of metabolism, energy and information processes in the human body.

❧ Weight regulation is the regulation of all processes occurring in the body.

To estimate weight, every home should have floor household scales. This simple device will bring you undoubted benefits. Currently, in stores you can purchase floor scales of domestic and foreign production, simple mechanical and electronic. It's easy to take your first step towards the scale - a step towards health.

Control weighing is best done in the morning before breakfast, after using the toilet, morning exercises and shower. It is advisable to wear a minimum of clothing. Before weighing, you must place the scale on a level place on the floor and check the zero setting. You need to stand on the scales in a stable position, with two legs located symmetrically with respect to the center of the scale and its edges. After the scale arrow has calmed down, read the readings along the arrow and scale scale. Remember the result, and when you step off the scale, write down the date and your weight on the check sheet.

To monitor your health, it is enough to weigh yourself once a week, say on Sunday. Daily weighing makes sense only if you begin a fairly intense fight against overweight.

Now let’s find out what normal and ideal weight is.

Normal weight is considered to be determined by the formula: human height (in cm) - 100.

However, this value is only an approximate maximum guideline.

You need to strive for a lower weight value, called ideal, the value of which takes into account adjustments for gender, age and body type.

An approximate approximate value of ideal weight can be determined from the normal value by subtracting 10% of this value for men and 15% for women.

Here are the ideal weights for men and women.

Ideal weight for a man

Normal weight, kg

Ideal weight, kg

Ideal weight for a woman

Normal weight, kg

Ideal weight, kg

Notes:

1. The first ideal weight value corresponds to the calculated value, the second to the adjusted value for a light body type, the third to a medium body type, and the fourth to a heavy body type.

2. An approximate figure for each weight for a height not listed in the table can be obtained by averaging the two values ​​given.

3. Adjusted ideal weight values ​​are based on the minimum weight level. This is truly the ideal to which we should strive.

4. In reality, for each body type there is a range of ideal weight values.

5. Many people prefer to record the results of regular weighing in a special diary, which indicates the dates of weighing and weight indicators.

6. The tables given in this chapter are examples only. You should not try to necessarily reach the minimum limits of your weight. You need to choose your own weight limit so that you feel energy and strength.

And now, according to the table, we find out how much weight a man with a height of 180 cm can have.

Such a man can have a normal weight of 80 kg, an ideal calculated weight of 72 kg, for a light type the adjusted weight is 63-67 kg, for a medium type 66-72 kg, for a heavy type 70-79 kg.

In addition, based on the results of regular weighing, you can always draw conclusions about the state of your health.

It’s great when a person maintains his ideal weight at both 20 and 70 years old.

❧ Maintaining an ideal weight for many years means that a person adheres to the right image life, all physiological processes in the body proceed normally and the person is healthy.

Sudden weight loss or sudden weight gain with the same diet or with increased nutrition due to a suddenly incomprehensible need for additional nutrition and a sharply worsening appetite can only mean one thing: disturbances in control processes have arisen in the body. A serious illness has occurred.

❧ A tendency to a sharp change in weight is a signal that it is time to consult a doctor to find out the specific cause.

SHARP WEIGHT LOSS can occur due to cancer, diabetes, illness gastrointestinal tract, lung diseases, helminthiasis and other serious diseases.

RAPID WEIGHT GAIN can be observed with endocrine diseases, with the accumulation of fluid in the body as a result of heart and kidney diseases, and in other cases.

But gradual weight gain, not caused by any diseases, is observed in those people who like to eat tasty, a lot, often and do not burden themselves with any significant load. For example, after an active vacation, a person loses weight and feels cheerful and strong. And when vacation comes down to only eating more, lying on the couch watching TV all day long and sleeping for a long time, a person gains weight and feels lethargic.

The excess weight you recorded when weighing yourself, accumulated as a result of excessive nutrition and lack of sufficient physical activity, can only mean one thing: goodbye to health. No matter how delicious it was to eat, you will have to pay with your health a little sooner or a little later.

You can also assess your condition using the HEIGHT-WEIGHT INDEX.

You need to know exactly your height and your weight.

To calculate this index, you need to multiply your body weight (in kg) by 100, and then divide the resulting product by your height (in cm).

An index significantly less than 37 may be present in patients with exhaustion caused by various diseases affecting metabolism, or with insufficient and poor nutrition for a long time.

The normal relationship between height and weight is expressed by a number lying in the index range from 37 to 40. This is the ideal to which we must strive.

❧ If your height-weight ratio exceeds 40, then you are too heavy for your height..

Another way to check your status is to use the OTOB index. Use a flexible meter to measure your waist and hips. Divide the first number by the second. If the index is more than 0.95 for a man and more than 0.85 for a woman, then problems with excess weight exist.

It is even easier to determine the presence of excess fat using the pinch test. Grab a fold of skin on the abdomen with a pinch. If the fat fold is more than 2.5 cm, then you have problems with excess weight.

Another simple way to check your physical condition is to take a critical look in the mirror. Undress in front of the mirror. Look: do you have significant folds of fat that are spoiling your figure? Stand up straight. Bow your head. Can you see the bottom of your belly? Stand up straight and try to press your back lightly against the door. If your body touched the door at five points (back of the head, shoulder blades, buttocks, calves and heels) or three points, then this is normal. If, with your body in a straight position, you can only touch the door with your buttocks, then you have problems with excess weight.

When you are unable to regularly check your weight due to lack of time, you should pay attention to how your clothes fit. If the clothes become tighter and tighter, the belt has to be adjusted, the clothes have to be bought larger size, then you have problems with excess weight.

If your clothes become more and more loose, hang on you, you have to buy a smaller dress size, and you lead a normal lifestyle in terms of nutrition and motor activity, then you should definitely consult a doctor. Sudden weight loss can be caused by a serious illness.

Scales can help some people in the fight against excess weight, while others will only get in the way. Such people become fixated on the scale readings when weighing themselves every day and get upset if the needle stays still or moves too slowly to the left. A person begins to convince himself that he can’t do anything and needs to stop struggling. In fact, you need to think about what actions you can take to effectively reduce your weight.

There is hardly a person who would not care about his appearance. Each of us wants to look attractive - to have ideal body proportions, maybe even become a new standard of beauty. But, as you know, we are all different - in height, age, configuration.

In many ways, a person’s sense of self is influenced by his weight. Accordingly, the higher it is, the more uncomfortable we feel. It is unlikely that there will be a person who refuses to calculate the ideal weight for him. As mentioned earlier, we are all different, which means our body weight will be individual.

Methods for calculating ideal weight

We are different from each other, and each has its own beauty. And in pursuit of the ideal figure, it wouldn’t hurt to find out the exact weight you need to strive for. This will make it easier to control the distance traveled and the remaining path to your standard.

When calculating your ideal weight, remember that you should first of all feel comfortable with these kilograms. Because some people are crazy about protruding collarbones, while others, on the contrary, prefer curvy shapes.

Despite all individual preferences, doctors have set a kind of framework for determining the lack or excess of kilograms. To date, a great many online calculators and various tables have been developed and compiled. Many experts are studying the question of how to calculate weight by height, age, and gender. But they did not come to a consensus.

The most well-known calculation methods:

  • According to Kettle
  • According to Brock.
  • According to Egorov-Levitsky.
  • According to Lorenz.

You can independently calculate weight by height and age using any of the methods. And having learned the treasured figure, you can begin the path to your standard.

Calculation of BMI of Adolphe Quetelet

It is worth warning immediately that this method will not calculate ideal weight. According to Quetelet, you need to calculate After, based on your current weight and height, focusing on the result and the developed table, to obtain information about the need to gain weight or lose weight.

This scientist calculated the body mass index using the formula: weight, kg / (height, m ​​× height, m).

BMI table according to Quetelet

Age 18-25 years

Age 26-46 years

Inadequate

Understated, but not critical

Excess

27.5 and above

Obesity

Example: a woman aged twenty-seven years old, one hundred and seventy centimeters tall and weighing sixty-seven kilograms. BMI = 67 / (1.7 × 1.7) = 23.18. According to the table, the index indicates weight within the normal range.

Quetelet's method is not exactly a calculation of weight based on any height. Since the formula for calculations is suitable only for the average person (170-190 cm for men and 155-175 for women). If you constantly move and work out in the gym, this calculation method is also not suitable for you. The advantage of BMI is that it does not push a person towards an invisible ideal, but assesses the real state.

Calculation of ideal weight according to Brock

Paul Brocque is a surgeon and anthropologist, originally from France. He invented the formula by which it is possible to calculate a person’s weight in 1871. It can be used for people with a height of one hundred and fifty-five to one hundred and seventy centimeters. Also a condition for calculation is to have an average build. Formula for women: weight = height, cm - 100. Then multiply the resulting figure by 0.85. For men, also subtract one hundred from height. And multiply the result by 0.9.

For example, for a woman with an average build and a height of 170 centimeters, the ideal weight would be 59.5 kilograms ((170 - 100) × 0.85 = 59.5).

Updated calculation according to Brock

After some time, the formula was improved. Since the previous option required a person to have an average build and height within a certain range, people with a non-standard figure were not able to enter this category. For example, with heavy bones or bulky muscles. After processing by scientists, Brock's method became more real and reliable:

  • for women: weight = (height - 110) × 1.15;
  • for = (height - 100) × 1.15.

For example, calculating the ideal weight for a woman one hundred and seventy centimeters tall will look like this: (170 - 110) × 1.15 = 69. Sixty-nine kilograms is the optimal weight for the fairer sex with a non-standard figure.

Lorentz ideal

The scientist developed the formula exclusively for representatives of the fair half of humanity; these calculations would be inappropriate for the stronger sex. The ideal body weight is calculated as follows: (height - 100) - (height - 150) / 2 = body weight.

Example: a woman one meter seventy centimeters tall. The calculation will look like this: (170 - 100) - (170 - 150) / 2 = 70 - 20 / 2 = 60. So, according to the Lorentz formula, for a representative of the weaker half of humanity, a weight of sixty kilograms will be ideal.

Compared to Brock's calculation, Lorenz has more stringent requirements for body mass. This formula is more suitable for eighteen year old girls. And if the proposed figure does not quite suit you, just forget about it and use the formula of another scientist. And on top of that, the calculation is not suitable for women taller than 175 centimeters.

Egorov-Levitsky method

A weight calculation formula is not needed for this method. The scientist created a table indicating the maximum body weight, taking into account age and

Egorov-Levitsky table

When compiling, the developers took into account all the most important factors that shape weight. They indicated only the maximum limit, but did not specify the minimum. And, in fact, it is not necessary. After all, a person is mainly concerned about excess kilograms, and not their lack.

How to achieve your ideal weight

If, after you have calculated your weight by age, height and gender, you find that there are a couple extra pounds, then it’s time to think about eliminating them.

By trying to maintain your ideal body weight, you are doing your body a huge favor. In many developed countries, fifty percent of the population is overweight. total number population. And every year their number increases significantly. - This is an additional, unnecessary burden on the human body. It affects the joints and internal organs to a greater extent. But, nevertheless, it is worth noting that being thin is also not beneficial. Golden mean in the matter of weight - this is what any person needs.

Having decided to lose weight, do not try to find a miracle-working and fast diet. There is no such thing. It will not bring any benefit, but it is quite capable of weakening the body. It is best to lose weight gradually. After all, in fact, get rid of excess weight not difficult, difficulties arise when trying to hold it.

A weight loss method in which you lose from five hundred grams to one kilogram per week is considered safe. If the weight comes off faster, it means you are burning not only fat, but also muscle fiber. And this absolutely cannot be allowed. Since with well-developed muscles it is easier to maintain optimal weight.

Steps to ideal weight:

  • Drink a glass clean drinking water on an empty stomach, and fifteen minutes before the start of any meal.
  • Don't skip breakfast. And you shouldn’t skip any meal. After all, this way you will get hungry and eat even more next time. And, as you know, it is better to eat many times, but a little at a time.
  • Try to reduce your fat intake.
  • Come to the store with a shopping list prepared in advance. This way you won’t be tempted to grab something unnecessary and harmful.
  • Chew your food thoroughly. This way you will not only not choke, but will also get full faster. By eating slowly, the feeling of hunger disappears more quickly.
  • If you feel like you're not full and need more, then the first thing you need to do is take your time. Sit for about five minutes. And then think about whether the feeling of hunger is really that strong.
  • Eat strictly in the kitchen. Under no circumstances should you eat food while standing or walking.
  • Add a fresh fruit or vegetable to every meal.
  • Avoid white bread.
  • Stew and bake. Try not to fry food.
  • Allow yourself sweets no more than once a week.
  • Avoid fast food.
  • The optimal number of meals per day is five.
  • Prepare your own food more often. This way you will control the methods of its processing and caloric intake.