The ideal weight calculator is a simple method of determining whether you are normal, underweight, or overweight. This weight calculation method is generally adapted to the calculation of the body mass index or BMI.
Having an ideal and healthy weight is the dream of almost everyone. Not only for reasons of appearance, maintaining an ideal body weight is also important to maintain a healthy body.
People who are underweight or overweight are known to be more susceptible to various health problems, such as malnutrition, weakened immune systems, to heart disease and diabetes. Therefore, you need to monitor your weight regularly.
You can get the ideal body weight by following a healthy diet and exercising regularly. However, if you are overweight, you can try to lose weight by following a healthy diet.
BMI Calculation Formula and Ideal Weight Criteria
One way to find out if you are at your ideal weight or not is to use an ideal weight calculator.
Some health applications or webs provide ideal weight calculations that are carried out 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 know whether your weight is ideal or not.
If you don't have an ideal weight calculator, you can calculate your BMI manually, by dividing your weight in kilograms (kg) by your height in meters squared (kg/m2).
The following is the formula for calculating the ideal body weight manually based on the calculation of the body mass index:
Body mass index (BMI) = body weight (kg) : height (m)²
For example, you weigh 75 kg and are 1.75 m (175 cm) tall. The simple steps using the above formula are:
- Multiply your height in meters squared→ 1.75 x 1.75 = 3.06
- Next, divide your weight by the square of your height→ 75 : 3,06 = 24,5.
- Your BMI score is 24.5.
After you get the BMI number, you can determine whether your body weight is ideal, underweight, or even excessive based on the following BMI classification according to the Ministry of Health of the Republic of Indonesia:
BMI value less than 18.5 (underweight)
You can be said to be underweight or underweight if your BMI is less than 18.5. Being underweight is not a healthy condition.
This condition can increase your risk for several health problems, such as a weak immune system, brittle bones, difficulty in obtaining offspring or infertility, to malnutrition.
To increase your 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, as well as various vitamins and minerals.
You can meet these nutritional intakes by eating rice, fruit, vegetables, fish, eggs, nuts, and milk.
BMI value 18.5 to 25.0 (normal)
BMI values that fall within 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 weight and overall body health by eating nutritious foods, getting enough rest, exercising regularly, and avoiding bad habits, such as smoking or consuming alcoholic beverages.
Your BMI is 25.1 to 27.0 (overweight)
If the BMI calculation results show a value between 25.1–27.0, it means that you are overweight or 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 precaution, 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 fatty tissue which can trigger weight gain.
To lose weight, try starting to increase your intake of protein, 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. Don't forget to exercise regularly for 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 number above 27, it means you are already obese.
Obesity is a condition when you have an excessive amount of fat in your 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 a doctor to start a weight loss program to achieve the ideal weight.
How to Get a Healthy Weight
Getting an ideal and healthy weight does require patience and perseverance. Remember, there are no instant results in getting the desired weight. However, if done regularly and gradually, you can get the ideal weight later.
The following are some ways to get a healthy and safe ideal weight:
1. Exercise regularly
Exercising or doing physical activity regularly can burn calories and trim 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 time in front of a computer screen
People who often spend a lot of time in front of the screen, such as watching television, playing games video games, or use a computer, tend to be overweight.
If you have a habit of spending a lot of time in front of the monitor screen or device, from now on try to spend more time moving and don't forget to take enough rest time.
3. Eat a balanced nutritious diet
To get the ideal body weight, you are advised to eat nutritious foods, for example by increasing the consumption of vegetables and fruit. Both types of food contain various vitamins and minerals, as well as water and fiber that can make you feel full longer.
Thus, you become less likely to snack 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 compelled to eat too much during the day.
With controlled eating portions, your weight can be more easily controlled and become more ideal.
Achieving a healthy and ideal weight is not just a dream for you, if you are able to apply some of the things above regularly and consistently.
If your BMI falls in the poor category (underweight), excess (overweight), or even obesity, and it's difficult to get to the ideal weight even though you've tried various ways, it's a good idea to consult a doctor.
The doctor will help you to find ways to get the ideal weight according to your condition.