Need to determine what’s a healthy weight for you? Use the tools we use as health professionals when counseling our clients.
Stepping on the scale only tells you your absolute weight: it doesn’t tell you how much of that weight is fat versus lean tissue, bone or water. That’s why I always focus on helping women reduce their percent body fat through diet and exercise rather than being too concerned about overall body weight. A body fat between 25 and 30% is a good goal for most women; athletes will be somewhere between 12 and 18% and fit women will be around 18-22% body fat.
What’s Your Healthy Weight?
Each of us has a weight that our body will be healthy and helps us perform at our best. Even women of the same height, won’t necessarily have the same body types as your body weight and body fat are impacted by your genetic background, how much you exercise and to some extent, how old you are.
Calculate Your Healthy Weight
The MetLife Height Weight Tables were used for years to determine if you were at an optimal height. The Body Mass Index replaced the MetLife tables as the standard medical professionals use to determine whether or not you’re at a healthy weight or have too much body fat. I think they’re more appropriate for women than the standard BMI charts. Of course, using a body fat scale (ie Tanita scale) is an excellent option for anyone who is concerned about their physique.
To use the MetLife table, you’ll need to know if you’re a small, medium or large-frame. Here’s how you can tell:
Measure the circumference of your wrist.
If you’re under 5’2″
Small frame = wrist size less than 5.5″
Medium frame = wrist size 5.5″ to 5.75″
Large frame = wrist size over 5.75″
If you’re between 5’2″ to 5’5″
Small frame = wrist size less than 6″
Medium frame = wrist size 6″ to 6.25″
Large frame = wrist size over 6.25″
If you’re over 5’5″
Small = wrist size less than 6.25″
Medium = wrist size 6.25″ to 6.5″
Large = wrist size over 6.5″
METLIFE HEIGHT WEIGHT TABLES
–Julie Upton, MS, RD, CSSD
