Before losing or gaining weight, you need to calculate this ideal weight for yourself. You need to analyze your data to find out the criteria for ideality.

All people are different, thin or thick, short or tall, everyone cannot look the same. And for everyone to be 90 – 60 – 90, this cannot happen either. Many people make the mistake of trying to fit a figure like their idol. But each person is individual, with his own proportions and body type.

How to find the golden mean to amaze with your slimness and glow with health. First of all, we determine your body type. Professor Chernorutsky V.M. distinguished the following body types: 1 - asthenic, 2 - normosthenic and 3 - hypersthenic.

To determine the type, you need to measure the circumference of your wrist. The asthenic type includes women with a wrist circumference of less than 15 cm, men less than 18 cm. If a woman’s wrist circumference is from 15 to 17 cm, and a man’s is from 18 to 20 cm, then this is a Normosthenic physique. The hypersthenic body type includes women whose wrist circumference exceeds 17 cm, and in men more than 20 cm.

Representatives of asthenic physique are thin people whose height is above average. Their limbs are elongated, their shoulders are narrow, their neck is long and thin, rib cage flat and narrow. They often lack stamina and strength because their muscles are poorly developed. But they are graceful, energetic and light, less prone to obesity than other representatives of body types. For people in this group, it is better to give preference to such sports disciplines as: dancing, aerobics, swimming. To develop endurance and strength.

Normosthenic physique. Representatives of this group have proportional body sizes. They are of average height. Their legs are slender, their waist is thin, their figure is beautiful and harmonious. Representatives of this type of cutting are fast in their movements and have good coordination. To keep fit, they are suitable for tennis, water aerobics and team sports (basketball, handball and volleyball).

Hypersthenic physique. Representatives of this group have heavy and wide bones. They are stocky and not too tall. Their shoulders are voluminous, their torso is wide, and their limbs are short. They are very hardy and strong, but nature has deprived them of flexibility and grace. People of this type tend to be overweight because their metabolism is not fast. To keep fit, they are recommended the following sports disciplines: yoga, martial arts and callanetics.

A person’s body weight depends on their body type, height and age. And yet, how to calculate the ideal weight for a height of 160 cm. To accurately calculate, you can use the Quetelet index. This index was calculated by the Belgian statistician and sociologist Adolphe Quetelet back in 1869. Body mass index (BMI) is a value that allows you to relate weight to a person’s height.

And gives a definition regarding weight. According to this, people of asthenic body type have 325 g for every centimeter of height. 350 g – normosthenic and 375 g – hypersthenic body type. For example, a woman with an asthenic build and height of 160 cm should weigh: 160 x 325 = 52 kg. But age categories must also be taken into account.

For the relationship between height and age, there are the following indices: Asthenic body type - at the age of 15 - 18 years, the index corresponds to 315; from 19 to 25 years old it is 325; and from 26 to 40 years old 335. Normosthenic type – 15 – 18 years old is 325; 19 -25 years old is equal to 345; and 26 - 40 is equal to 360. Hypersthenic type - 15 -18 years old corresponds to 355; 19 -25 years 370; and 26 – 40 corresponds to 380. So, knowing your height, age and body type, you can easily calculate your ideal weight.

But what if, after calculation, a person’s height does not correspond to his weight. To determine the degree of weight deviation, you can use Quetelet's formula. BMI is equal to: body weight in kg divided by height squared in m. That is, 60 kg is body weight, and height is 1.6 m, we get: 60: (1.6 x 1.6) = 3.4.

Knowing the body index from the correspondence table, it is easy to determine the ratio of weight and height. With a BMI of 16 or less, weight deficiency is clearly visible. From 16 to 8.5 - mass deficiency. From 8.5 to 25 is the norm. From 25 to 30 – preobese, overweight. From 30 to 35 – 1 degree of obesity. From 35 to 40 – 2nd degree of obesity. From 40 and above – 3rd degree of obesity.

This classification was developed by the US National Institutes of Health and has been approved by WHO (World Health Organization). These indicators are widely used around the world. So, the index 3.4 shows that the weight corresponds to the norm, therefore, the ideal weight for a height of 160 cm is 60 kg. The problem of ideal weight worries not only people who take care of their appearance, the same problem worries doctors. Since extra pounds entail serious problems: cardiovascular diseases, early atherosclerosis, diabetes.

If a person feels comfortable, is healthy and energetic, and has an extra 3-5 kg, is it worth losing them? Being in harmony with yourself is more important than having ideal parameters.

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website I found 5 ways to calculate the optimal weight that fitness professionals use.

Method 1. Quetelet index

If you know your body mass index, 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).

The resulting number will be your index. The norm for men is 19-25. For women - 19-24.

Method 2. Volumes

The Quetelet index shows the amount of fat in the body quite well, but does not indicate how the fat is distributed, in other words, it does not give a visual picture. But you can check your body for ideality using another formula.

The distribution of body fat is determined by the ratio: waist circumference (at the level of the navel) divided by the volume of the buttocks. The norm for men is 0.85; for women - 0.65 - 0.85.

Method 3. Taking into account age

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

Method 4. Broca's formula

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: height (in cm) minus 110, after 40 years - height (in cm) minus 100.

In this case, people who have an asthenic (thin-boned) body type must subtract 10% from the result, and people who have a hypersthenic (broad-boned) body type must add 10% to the result.

How to determine your body type? It is enough to measure the circumference of the thinnest place on the wrist with a centimeter.

Method 5. Nagler's formula

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 kg of weight. For every inch (that is, 2.54 cm) over 152.4 cm there should be another 900 g. Plus another 10% of the resulting weight.

Method 6. John McCallum formula

One of the best formulas was created by expert methodologist John McCallum. Its formula is based on measuring the circumference of the wrist.

1. Wrist circumference multiplied by 6.5 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 girth for the lower leg 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:

1. 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.
2. The waist circumference should be equal to: height in centimeters - 100. That is, a woman 172 cm tall will be built proportionally if the waist circumference is 72 cm, the hip and chest circumference is about 97 cm, that is, if she wears clothing size 48.
3. 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.
4. 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.

At all times, women have paid Special attention their appearance, and the leading position here was occupied by the figure or weight of the representative of the fair half of humanity. And if from century to century ideas about the ideal forms of a girl have changed dramatically, medical concepts of ideal weight have generally remained unchanged for several centuries. Excessive fatness, or, conversely, thinness, which were the standards of beauty in different eras, is not in fashion today. And if we talk about the ideal weight for a girl today, then the most important thing here is moderation in everything.

Is there an ideal height and weight for a girl?

Until recently, the recognized standard of beauty was an almost boyish figure, with no room for anything “extra.” Today you can often come across heated debates about ideal figure and ideal weight, as a rule, these are two opposing camps, whose participants are ready to debate for a long time about what a modern representative of the fairer sex should look like, what the ideal weight for a girl is. Some argue that it is necessary to “hang out” all day long in gym and carefully count all the calories that enter the body during the day. Others are trying to prove the opposite point of view is correct - that you shouldn’t torture your body with workouts and strict diets, you can calmly eat whatever you want and not abuse your body on the treadmill. As always, the truth is somewhere in the middle; the ideal weight for a woman is her natural weight. And in order to find out the treasured figure, it is important to take into account many other factors, and not just the value touched by the scale arrow. It is necessary to take into account height, age, body type, as well as body volumes and proportions.

Today there is more than one formula by which women in different countries Calculate your ideal weight. But the calculations obtained using these formulas do not mean that this ideal weight for your height for girls should be the only correct one. The information that you will see in the table of ideal weight for girls is more of an informational and advisory nature. Only a personal nutritionist can provide the most complete information, who will know not only your obvious data (height, volume, age, proportions), but also individual characteristics and diseases. After all, a lot depends on them too.

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Ideal weight table for girls

The most famous way to calculate ideal weight is the formula of the French anthropologist Broca, which is relevant for people above 155 and below 185 centimeters. This formula for calculating ideal weight and height has been used since the 19th century. You need to find out your height, and then subtract 100 if your height is less than 165 centimeters. If a girl’s height is up to 175 centimeters, then 105 must be subtracted from her height. If a girl is lucky enough to be born tall, and her height exceeds 175 centimeters, 110 must be subtracted from it.

However, this is not the end of the calculations of the ideal weight for your height for a girl. When calculating, it is necessary to take into account your body type. It is calculated by the circumference of the wrist.

If the wrist circumference is less than 15 centimeters, this is an asthenic girl. A hand circumference of 15 to 18 centimeters is usually characteristic of normosthenics. The wrist circumference is from 18 centimeters for hypersthenics. For asthenics, the number obtained from “subtracting” growth should be reduced by 10%. This will be the “ideal” weight. Hypersthenics need to add 10%. And for normosthenics, additional calculations are not required.

To make it clearer, let's look at specific examples. The ideal weight for a height of 165 for a normosthenic girl can be found out by simply subtracting 100 from 165 - in the end we get 65 kilograms.

We can calculate the ideal weight for an asthenic girl who is 170 tall if we subtract 105 from 170 and minus 10%. We get 170-105=65. And another “minus 10%” = 58.5 kg.

We find out the ideal weight at 160 for a hypersthenic girl by making the following calculations: 160-100 = 60 and minus 10%. We get 54 kilograms.

It is important to remember that these calculations do not take into account additional factors: age, volume, body mass index. The last point should also be taken into account, since athletic girl with trained muscles can weigh more women not involved in sports. This happens because fat is lighter than muscle, and in this case, a trained girl with a lot of weight will look more attractive than a lighter sybarite who is not into sports.

To make the information received better remembered and perceived, we present a table of weight and height correspondence.

However, there is an exception to the table. If the girl’s height does not exceed 159 cm, her weight should be 15% less than the given value. And if the girl is under 20 years old, you need to subtract another 3-5 kilograms from the obtained value.

Ideal weight for your age for girls

A person's weight increases with age, and this is considered normal. Of course, its increase should be “within what is permitted” and not be too sharp, strong and critical for a person’s appearance and lifestyle. A woman may feel that her weight is higher than normal, but at the same time it will be within the normal range for her age. To calculate ideal weight based on age, use the following formula: 50 + 0.75 (P-150) + (B-20) /4

In this formula, P is a person’s height, and B is his age. For example, for a girl 27 years old and 170 cm tall, judging by this formula, the ideal weight would be 66.75 kg. 50 + 0.75 (20) + (7) /4 = 66.75

Also, what is the ideal weight for a girl with a height of 150, 160, 165, 170 cm and above, the corresponding table, which is also focused on the person’s age, will help you find out.

Everyone who is losing weight is interested in the question of normalcy. What weight is considered normal for yourself? There are a number of formulas that you can use to determine the extent to which your body weight corresponds to one or another statistical average. After all, all these formulas are based on the average person. Therefore, when resorting to them, one must clearly realize that any formula for normal weight is conditional.

In reality, each of us has our own individual genetically predetermined value of optimal body weight, which depends on the totality of innate structural features of tissues and organs of the body as a whole.

For example, there are three body types - asthenic (thin-boned/ectomorph), normosthenic (normal/mesomorph) and hypersthenic (broad-boned/endomorph).

To determine your type, you need to measure your wrist circumference.

• Less than 16 cm - asthenic;
• 16-18.5 cm - normosthenic;
• More than 18.5 cm - hypersthenic.

• Less than 17 cm - asthenic;
• 17-20 cm - normosthenic;
• More than 20 cm - hypersthenic.

In addition to body types, each of us is programmed to have a certain weight. This program is activated by the mother during pregnancy. It is believed that if she gained excess weight during pregnancy, then the child may have difficulty controlling body weight in the future. Over the course of our lives, we also lay down a different program with our wrong ones. When losing weight, many are faced with the so-called balance point or set point, when they use healthy methods, and if they succeed, they cannot maintain it.

For example, you weighed 90 kg, lost weight to 55 kg, want to lose another 5 kg, but no matter what you do, it doesn’t work. At the same time, even taking a break from the diet and small holidays, you do not gain more than 3-5 kg, which you then easily lose. You may have reached your point of balance, and overcoming it may cost you dearly. When the body is under constant stress, and dieting, training and high demands on oneself are constant stress, the risk increases. It is important to listen to yourself and your body's needs.

If you do not take into account the individuality of the body and physique, then in approximate calculations you can use the following simple formulas (author P.P. Broca, 1871):

For men

(Height in cm - 100) x 0.9 = ideal weight.

For women

(Height in cm - 100) x 0.85 = ideal weight.

There is another formula that can be used for both men and women:

(Height in cm - 100) = ideal weight.

Example: If your height is 152 cm, your weight should be 152 - 100 = 52 kg.

There is another formula:

Height in cm x Bust volume in cm / 240 = ideal weight.

Example: (155 x 96) / 240 = 62 kg.

Do not forget that it is still necessary to take into account your body type; women naturally have more fat than men.

Therefore, you can use the following data to determine your ideal weight:

For men

For women

Ideal weight formulas help you figure out how long you can lose weight. However, it is important to understand that two people with exactly the same weight can look completely different. The point here is not about height or body type, but about body composition - the ratio of muscle to fat. Look at the photo.

Adipose tissue is more voluminous than muscle tissue. That's why the girl on the left looks curvier than the girl on the right, even though they have the same weight. And that’s why it’s so important to strive not so much to lose weight, but to strengthen muscles through strength training and.

All women dream of being at their ideal weight. Rivers of information in the form of all kinds of advertisements for drugs that promise a slim and beautiful body, fashion magazines and shows that extol slender models, create a general concept that beauty can only have a physical form. The women of Rubens's era with their luxurious curvaceous figures are long gone. But besides physical attractiveness, a woman’s health plays a huge role.

Woman's weight and health

For women, excess fat in the belly area carries greater health risks than excess fat in the hip area. This may provoke high blood pressure, predisposition to diabetes mellitus And early development coronary heart disease. There is a lot of debate about what a woman's weight should be. But the clear argument is that beautiful woman- this is, first of all, a healthy and happy woman. And its weight plays an important role in this.

Methods for calculating ideal weight

For quite a long period of time, Broca's formula was used to calculate the ideal body weight. This is an accessible way for everyone to calculate the ideal weight for a specific height and age. Everything is quite simple, just know the woman’s height and weight: subtract 100 from her height in centimeters and you will have the ideal weight. But this formula is more likely to be suitable for calculating weight for women 40-50 years old. For 20-30 year old ladies, the ideal weight will be 10-12% less, and for ladies over 50 years old the number increases by 5-7%.

Nowadays various formulas and tables are used more, which also take into account body type. To find out how much weight corresponds to the ideal weight from a medical point of view, you should calculate BMI using the formula: body weight in kg divided by height in meters squared B/(P*P). For example: height - 180 cm, weight - 75 kg.

It turns out: 75 / (1.8 * 1.8) = 23.1.

In addition, BMI is influenced by gender, body type and age. It turns out that over the years the composition of the human body changes, as well as the mass of muscle and fat tissue. Therefore, new formulas have emerged that take into account the age-related characteristics of a person’s physique. First, BMI is calculated using the formula: height in centimeters divided by weight in kilograms squared. Then, to calculate BMI by age, you should use age adjustment.

How to calculate BMI by age and body size?

Taking into account the woman's age, the ideal BMI looks like this:

• from 19 to 24 years old - 19.5;
• from 25 to 34 - 23.2;
• from 35 to 44 - 23.4;
• from 45 to 54 - 25.2;
• from 55 to 64 - 26;
• over 65 - 27.3.

If we consider BMI norms, then everything is very individual. It should be borne in mind that the norm for women depends on her age. At 25 years old and at 50, the ideal weight for a woman can be very different. The BMI table may not be correct for teenagers, older people, women during pregnancy and lactation, and athletes. This index is used for men and women from 20 to 65 years old.

Normal weight should have a number in the range of 18.5 - 25. If the index is below normal, there is a risk of a lack of nutrients needed by the body. An index from 25 to 29 indicates overweight, and an index exceeding 30 indicates obesity. The more your BMI is above normal, the sooner you need to start losing weight. This will not only make your body lighter, but will also reduce the risk of coronary artery disease, diabetes and hypertension. But not only height and age influence the ideal weight for a woman; the table also takes into account the woman’s body type, since frail and large women have very different ideal weights.

Table of optimal weight for any body type

To correctly show the ideal weight for a woman, the table must have a slight adjustment. This is a correction for young girls.

For women aged 18-25 years, to calculate weight, you need to subtract 0.45 kg for each year up to 25 years.

Choosing an individual weight loss plan

The path to an ideal weight is simple: to be in good shape, you should not overeat and you should move more. The main rule is no extremes and no fasting. The number of calories you burn daily depends on your level of physical activity. Therefore, depending on the daily calorie intake and physical activity, each woman has her own to get the ideal weight. For a woman, the table below will be useful to calculate nutrition, taking into account the level of physical activity.

From the table it follows that a woman who leads moderately active image Life, without changing weight, can consume about 1500 kcal per day. However, if you plan to lose excess weight, you will have to limit yourself. Practice shows that when the calorie content of the daily menu is reduced to 1200 kcal, weight loss occurs gently, quickly, effectively and without causing harm to health.

How to lose weight?

Having chosen your personal weight loss plan, you need to plan your diet daily, combining different types of foods: carbohydrates, proteins, fruits, vegetables, dairy products, fats - so as not to exceed the permissible amount of daily calories. it should be done gradually, changing the menu and increasing physical activity.

The most acceptable rate of weight loss is no more than 500-800 g per week. If you reduce body weight at a faster pace, there is a risk of burning not only excess fat, but also muscle tissue. And muscles provide not only physical strength, but also metabolic rate. The more developed the muscles, the easier it is to maintain normal weight. To lose half a kilo of fat in a week, you need to give in 3500 kcal more during this time than you eat. You can eat less food, but by cutting back on your diet, it is difficult to preserve the necessary nutrients in it. It is much easier and healthier, gradually reducing the calorie content of food, increasing motor activity body.

How does a woman's weight change?

Nutrition, as well as weight norms for women, can change throughout life. During pregnancy, a woman becomes heavier, especially in the last trimester. On average, during the period of bearing a child, she gains from 11 to 16 kg. In the first trimester, the energy needs of her body increase slightly, and then the body needs to receive an additional about 300 kcal per day, including the necessary vitamins and minerals. Pregnancy and childbirth, as well as caring for a baby, require enormous amounts of energy. Therefore, a young mother needs more nutrients, and therefore calories.

But all young mothers strive to regain their prenatal slimness and elegance as quickly as possible. However, it is better to wait with the diet, because breastfeeding and pregnancy deplete the reserves of vitamins and microelements, so the young mother should receive adequate nutrition, both for herself and for the child. At breastfeeding It is recommended to increase the daily calorie intake by about 500 kcal at least for a while until the milk supply stabilizes and only then very gradually reduce the amount of calories consumed in order to lose weight.

7 rules for losing weight

Each woman chooses her own most suitable way to lose weight, but there are basic rules for proper weight loss that cannot be neglected. You should drink a glass of water before each meal. This helps fill your stomach and avoid overeating. It is important to have breakfast. Otherwise, too much will be eaten at lunch. If you don't have an appetite early in the morning, you can take a light breakfast with you to work. You should chew food as long as possible: the slower the food is absorbed, the faster the feeling of hunger goes away. You shouldn't eat on the go. Be sure to first sit down at the table and then start eating.

You should only go to the store on a full stomach, buy products strictly according to the planned list, and not allow yourself extra sweets. Limit your intake of fatty foods, because fat has 2 times the calorie content of proteins and carbohydrates. Other foods should be taken in moderation. Vegetables can be eaten without restrictions. If you want a supplement, you should not take it right away, but wait 5-10 minutes; the body will probably receive a signal of saturation and you can abstain from the supplement.

Ideal weight and psychological dependence

Every woman should approach the process of losing weight wisely, because many, having a normal body mass index, are dissatisfied with their appearance and strive to lose weight as much and quickly as possible. You need to take everything into account: weight and age. It should be remembered that rapid weight loss leads to a weakening of the body’s regenerative forces, causing various pathological processes in him. And the problem of dissatisfaction with one’s weight, first of all, is in the head and psychologically to your beloved.