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Ideal weight calculator is a simple method to determine whether your weight is normal, underweight, or overweight. This weight calculation method is generally adapted to the calculation of body mass index or BMI
Having an ideal and he althy weight is the dream of almost everyone. Not only for reasons of appearance, maintaining an ideal body weight is also important to maintain a he althy body.
People who are underweight or overweight are known to be more susceptible to various he alth 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 he althy diet and exercising regularly. However, if you are overweight, you can try to lose weight by following a he althy diet.
BMI Calculation Formula and Ideal Weight Criteria
One way to find out whether you have an ideal weight or not is to use an ideal weight calculator.
Some he alth apps or webs 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 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)=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 your 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 He alth 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 he althy condition.
This condition can increase your risk for several he alth problems, such as a weak immune system, brittle bones, difficulty in obtaining offspring or infertility, to malnutrition.
To increase your weight to make it more ideal, you need to work around this with a he althy diet consisting of foods with complete nutritional content, such as carbohydrates, protein, he althy fats, as well as various vitamins and minerals.
You can fulfill these nutritional intakes by eating rice, fruit, vegetables, fish, eggs, nuts, and milk.
BMI 18.5 to 25, 0 (normal)
BMI values included in this number range are called normal or ideal weight. However, having an ideal body weight does not mean that you are free to do anything.
You are still encouraged to maintain your weight and overall body he alth 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 he alth because it can increase the risk of various diseases, such as stroke, type 2 diabetes, osteoarthritis, and hypertension. As a precaution, it is recommended that you take steps to reduce weight.
This can be done by reducing the intake of foods that contain 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 starting to increase your 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. Don't forget to exercise regularly for at least 20-30 minutes every day or at least 3 times a week.
BMI 27 or more (obese)
If the BMI calculation shows 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 he alth 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 he althier 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 He althy Weight
Getting an ideal and he althy weight does take patience and perseverance. Remember, there are no instant results in getting the desired weight. However, if you do it regularly and gradually, you can achieve your ideal weight later.
Here are some ways to get a he althy and safe ideal weight:
1. Regular exercise
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 he althy diet, so that body he alth can be maintained.
2. Reduce time in front of a computer screen
People who spend a lot of time in front of a screen, such as watching television, playing video games, or using the computer, tend to be overweight.
If you have a habit of spending a lot of time in front of the monitor screen or smartphone, from now on try to spend more time moving and don't forget to take enough rest time.
3. Consumption of balanced nutritious food
To get an 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.
This way, you will eat less snacks or overeat.
4. Don't skip breakfast
Breakfast is one way to get the ideal 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.
By portion-controlled eating, your weight can be more easily controlled and become more ideal.
Realizing a he althy 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 into the underweight, overweight, or even obese categories, and it's difficult to get to your ideal weight despite trying various methods, it's a good idea to consult a doctor.
Doctors will help you to find ways to get the ideal weight according to your condition.