Ideal Body Weight Calculator
Windowofworld.com – The ideal body weight calculator is a simple method for determining whether your weight is normal, underweight, or excessive. This weight calculation method is generally adjusted to the calculation of body mass index or BMI.
Having an ideal and healthy weight would be almost everyone’s dream. Not only for reasons of appearance, maintaining ideal body weight is also important to do so that body health is maintained.
People who are underweight or overweight are known to be more vulnerable to various health problems, such as malnutrition, weakened immune system, to heart disease and diabetes. Therefore, you need to monitor your weight regularly.
You can get the ideal body weight by adopting a healthy diet and exercising regularly. However, if you have excess weight, you can try to reduce weight by following a healthy diet.
BMI Calculation Formulas and Ideal Body Weight Criteria
One way to find out whether you have the ideal weight or not is to use an ideal weight calculator.
Some health applications or web provide an ideal weight calculation that is done automatically. You only need to enter data in the form of weight and height, then the results of the body mass index will appear and you will find out whether your weight is ideal or not.
If there is no ideal weight calculator, you can calculate BMI manually, by dividing the body weight in kilograms (kg) by height in meters squared (kg / m2).
The following is a formula to calculate ideal body weight manually based on body mass index calculations:
Body mass index (BMI) = body weight (kg): height (m)²
For example, you have a body weight of 75 kg with a height of 1.75 m (175 cm). The simple steps using the formula above are:
Multiply your height in meters squared → 1.75 x 1.75 = 3.06
Next, divide your body weight by the result of the square of height → 75: 3.06 = 24.5.
Your BMI score is 24.5.
After you get an IMT number, you can determine whether your body weight is ideal, less, or even excess based on the IMT classification according to the Ministry of Health of the Republic of Indonesia below:
BMI value less than 18.5 (underweight)
You can be said to be underweight or underweight if your BMI is less than 18.5. Underweight is not a healthy condition.
This condition can increase your risk for some health problems, such as a weak immune system, brittle bones, difficulty getting offspring or infertility, to malnutrition.
To increase body weight to be more ideal, you need to work around this with a healthy diet consisting of foods with complete nutritional content, such as carbohydrates, protein, healthy fats, and various vitamins and minerals.
You can meet these nutritional intake by eating rice, fruits, vegetables, fish, eggs, beans, and milk.
BMI value of 18.5 to 25.0 (normal)
BMI values included in this range are called normal or ideal weight. However, having an ideal body weight does not mean you are free to do anything.
You are still encouraged to maintain your overall body weight and health by eating nutritious food, getting enough rest, doing regular exercise, and avoiding bad habits, such as smoking or consuming alcoholic beverages.
Your BMI score is 25.1 to 27.0 (overweight)
If the BMI calculation results show a value between 25.1 – 27.0, you are overweight.
This condition is also not good for health because it can increase the risk of various diseases, such as stroke, type 2 diabetes, osteoarthritis, and hypertension. As a preventative measure, you are advised to take steps to reduce weight.
This can be done by reducing the intake of foods containing sugar or carbohydrates and cholesterol. Both types of food can cause the body to produce a lot of fat tissue which can trigger weight gain.
To lose weight, try to start increasing protein intake, such as fish, eggs, tofu, and tempeh, fruits and vegetables, and it is recommended to drink water 30 minutes before eating so you feel full faster. Do not forget to exercise regularly at least 20-30 minutes every day or at least 3 times a week.
BMI value of 27 or more (obese)
If the BMI calculation results show a figure above 27, you are already obese.
Obesity is a condition when you have an excessive amount of fat in the body. This condition is not good for health because it can increase the risk of heart disease, diabetes, stroke, and high blood pressure.
To overcome this, you are advised to reduce the number of calories that enter the body by eating healthier foods, such as vegetables and fruits, and exercising regularly.
If necessary, you can consult with your doctor to start a weight loss program to get the ideal body weight.
How to get a healthy weight?
Getting the ideal weight and healthy does need patience and perseverance. Remember, there are no instant results in gaining the desired weight. However, if done routinely and gradually, you can get the ideal body weight later.
The following are some ways to get an ideal body weight that is healthy and safe:
1. Exercise regularly
Exercising or doing physical activity on a regular basis can burn calories and cut off excess fat tissue in the body. However, exercise must also be balanced with a healthy diet, so that the body’s health can be maintained.
2. Reduce the time in front of the computer screen
People who often spend a lot of time in front of the screen, like watching television, playing video games, or using a computer, tend to be overweight.
If you have a habit of spending a lot of time in front of a monitor or device, from now on try to take the time to move more and don’t forget to have enough time to rest.
3. Consumption of balanced nutritious food
To get the ideal body weight, you are advised to eat nutritious foods, for example by increasing consumption of vegetables and fruit. Both of these foods contain various vitamins and minerals, as well as water and fiber that can make you feel full longer.
Thus, you become less likely to eat snacks or overeat.
4. Don’t skip breakfast
Breakfast is one way to get the ideal body weight. Not only to get energy intake to be able to move throughout the day, breakfast can also make your appetite more controlled, so you are not encouraged to eat too much during the day.
With a controlled portion of food, your weight can be more easily controlled and become more ideal.
Achieving a healthy and ideal body weight is not just a dream for you, if you are able to apply some of the above regularly and consistently.
If your BMI scores fall under the category of underweight, overweight, or even obese, and it is difficult to get the ideal body weight despite trying a variety of ways, you should consult a doctor.
Your doctor will help you to find ways to get the ideal body weight according to your condition.