The one question we get at TFLA more than any other is, how much should I weigh. It’s central to all the effort you put in to losing weight, yet very few people—even the most diet obsessed—have no idea why they’re shooting for a specific number on the scale.

{This is the most important step in your weight loss efforts.}

Knowing the answer to how much should I weigh is the first step in figuring out how to eat to reach your weight loss goals. Besides knowing this number can let you know if your ‘ideal’ weight is a realistic goal.

Keep reading to find out how much you should weigh.

Calculating Your Height & Weight

Before you can even figure out the answer to the question, how much should I weigh, you have to get accurate measurements of your height and weight. Recruit a roommate or spouse to help you get an accurate height measurement with a tape measure. You can always make a stop to see your doctor, as it is always recommended to talk to your physician before beginning any weight loss program.

Now, on to your height. To avoid the ‘my shoes add 5 pounds’ excuse, strip down to your undies and hop on the scale. Just make certain that your scale is on a hard flat surface for the most accurate reading. It’s best to get as close to accurate as possible when calculating these numbers so that you can devise a weight loss program that will help you reach your ideal weight.

Height vs. Weight

Probably the way in which most of us are familiar with our goal weight is the height/weight chart that tells you the healthy weight range for your height. These charts tell you the low, normal and high weight range for your height, but the fail to take into account muscle mass and regular level of physical activity.

In addition to not taking into account important factors like bone density, the height/weight charts also fail to account for age, another important factor that affects how much you should weigh. Consider that according to these charts your weight should be the same from 18 to 45, regardless of factors like childbirth or aging.

Just to give you an idea, let’s take a look at a sample chart;

Keep in mind that these ratios are just for your height and gender; age is not taken into consideration. However if you want to know how much should I weigh for my height, the answer is in the above chart!

BMI

The first time I researched ‘how much should I weigh’ I was inundated with information about my BMI, or my body mass index. Your BMI also measures your weight in relation to your height, but it also measures where you fall on the scale of obesity.

One way to find out how much you should weigh is to calculate your BMI, which you can do HERE.

Once you’ve calculated your BMI you can see where you fall so you can figure out how much weight you need to lose to be healthy. According to the National Institutes of Health you are underweight if your BMI is 18.5 or under and healthy if it falls between 18.5 and 24.9. The problem begins when that numbers reaches 25 or higher.

You are simply overweight (although nothing is quite simple about being overweight, is it?) if your body mass index falls between 25 and 29.9. Obese individuals will have a BMI range between 30 and 39.9, while the morbidly obese will have a body mass index at 40 or higher.

However like the height-weight ratio chart, your BMI may not necessarily reflect how much you should weigh. Certain populations like the elderly and bodybuilders may be at a healthy weight even if their BMI does not indicate a healthy height-weight ratio.

Despite this, knowing your BMI can help you determine how much weight you need to lose to reach your ‘ideal’ weight.

Reaching Goal Weight

Now that you have a pretty good idea how much you should weigh, it’s time to talk about ways to go about reaching that goal. Keep in mind that while these methods of determining your ideal weight for your height do not take all important factors into account, the ways to lose weight stays the same: well balanced diet & regular exercise.

The first step you need to take once you’ve answered how much should I weigh is to reduce your daily calorie count. This will help you create the calorie deficit you need for weight loss. A calorie deficit just means that you burn more calories than you’ve taken in.

{Adding a fruit basket to your kitchen table can help you shed excess fat!}

For every 3,500 calories you burn you will lose 1 pound of fat, putting you that much closer to what your weight should be.

Follow these tips to help you reduce your calorie count and reach a healthy weight;

• Eat more fruits and vegetables. They contain lots of water and will make you feel full without a lot of calories.
• Add high fiber foods to your diet; they satisfy your appetite and help you burn a little extra fat!
• Trade refined grains like white pasta & rice for brown rice, whole wheat bread and pasta.
• Limit the amount of processed foods in your diet; they provide lots of junk like calories without a lot of nutrients.
• Drink more water! In addition to making your skin look amazing water keeps you hydrated, which can help you stop snacking when you’re not hungry.

Exercise

Exercise. For many of us it is the most treacherous part of losing weight, but also very necessary. Unless you’re able to eliminate 3,500 in food and drink from your diet, you will need exercise to help you make that calorie deficit.

{Get moving more often; its good for you health and good for your LIFE!}

Even if you can eliminate that many calories in food and beverages, you will need exercise to give your body that tight and toned look of someone in shape and at a healthy weight. Being ‘skinny fat’ looks (almost) just as bad as regular fat, which is yet another reason regular physical activity is so important.

Besides, when you add exercise to your weight loss regimen, people will know that you’re someone who knows exactly how much should I weigh!

Getting your diet under control to reach your ideal weight can be an uphill battle. Read our review of Eat Stop Eat to see how intermittent fasting can help you win the battle!