IBW calculator

The ideal weight is the weight that achieves the best health status for each person, where the amount and distribution of fat in the body is proportional to height, gender, and muscle mass as well. The ideal weight varies from person to person with different heights and gender. Where the values ​​of the ideal weight change between men and women due to the increase in the amount of fat in the body in women and its different distribution, with the presence of more muscle mass in men, and fat distributed throughout the body. The body mass index (BMI) is adopted in order to calculate the ideal weight for each person, as the normal weight must achieve a BMI value that lies between 18.5 and 24.9, and a value of 20-21 is considered the ideal value compatible with the best suitable weight for the body.

How to reach and maintain the ideal weight

There are many factors that contribute to determining weight and the amount and distribution of fat in the body, the most important of which include diet and physical activity.

You need to gain weight if you are underweight, because being underweight causes a number of health problems such as a weak immune system, anemia, malnutrition, and osteoporosis. Underweight is defined as a BMI value of less than 18.5, in which case weight must be increased until this value returns to the normal range. To gain weight, you should follow a diet rich in proteins, carbohydrates, and healthy fats, while avoiding reliance on processed foods, fast food, hydrogenated fats, and added sugar. You should eat more food than your daily caloric needs so that the excess amount of calories are stored and leads to weight gain. You should also exercise regularly to increase activity, build muscle, and gain weight in a healthy manner.

In the case of obesity and overweight, the diet should consist mainly of proteins and fibers, while avoiding carbohydrates, saturated fats, and hydrogenated fats, so that you eat fewer daily calories than your needs, which leads to the body consuming the fats in it to secure energy while committing to intense exercise To increase muscle work and increase energy consumption in the body.

In both cases, physical activity is important, and exercise is the best way to maintain a healthy weight. The percentage of physical activity required for each person varies according to gender and healthy weight status.

Ideal weight according to height and gender:

Body length and gender are the main factors that determine the ideal weight, as the value of a healthy weight for each person changes with the change in height and varies between males and females. Ideal values ​​for weight-for-height for both males and females include:

Ideal weight for males

The ideal weight for females

Body fat percentage

Body fat percentage is the result of dividing the weight of body fat by the total body weight, and the measurement of body fat percentage includes both types of basic and stored fat.

Essential fats are the number of fats that the body primarily needs to maintain its vital functions, and it is necessary for the development of the brain, bones, bone marrow, nerves, and cell membranes.

Stored fat is the amount of fat that is surplus to the body’s need, which is stored under the skin to protect the internal organs in the chest, abdomen, and pelvis, and the body consumes these fats when needed, as in cases of lack of food intake, fasting, and weight loss diet.

How do I measure body fat percentage?

Body fat percentage is measured through skin fold measurement, a method that is done by pinching the skin using special tweezers and then measuring the thickness of the skin fold.

The doctor can measure the percentage of fat in the body by measuring the amount of tissue in the thigh, abdomen, and chest in men, and measuring the circumference of the humerus in women.