How to Calculate Men's Ideal Weight and Tips to Get it

Not only women, men also crave ideal body weight. In addition to making it look more attractive, a man's ideal weight is also associated with a healthy body. What are the ideal male weight criteria and how to get it? Let's look at the following review to find out the answer. Having an ideal body weight is certainly important as an effort to prevent the emergence of various diseases. A body that is too fat or obese in men can increase the risk of various diseases, such as diabetes, heart disease, high blood pressure, stroke, gallstones, high cholesterol, respiratory problems, arthritis, and cancer. While men with less weight are at risk of anemia, malnutrition, weak immune system, baldness, to fertility problems or infertility.

How to Calculate the Ideal Male Weight

To find out whether your weight is ideal or not, you can do a body mass index (BMI) calculation. BMI calculation is done by dividing body weight in kilograms by height in meters squared. For example, if you are a man who weighs 75 kg with a height of 175 cm, then to calculate your body mass index you need to divide 75 by 1.75 squared. After that, you will get the body mass index at 24.4. After getting the BMI results, you can see how your nutritional status is based on the following categories:
  • Thin or underweight: BMI less than 18.5.
  • Normal: BMI 18.5 - 22.9.
  • Overweight (overweight): BMI 23-24.9.
  • Obesity: BMI above 25.
The benchmark is slightly different because the average weight and height of Asian people, including Indonesia, is different from the average weight and height of Europeans and Americans. This BMI calculation is also likely to be inaccurate if it is performed on athletes or bodybuilders. This is because athletes or bodybuilders generally have a high weight due to large muscle mass, not because of a lot of fat.

Steps to Get Men's Ideal Body Weight

For men who want to gain or lose weight in a healthy and safe way, it is recommended to follow some guidelines below:

1. Choose foods wisely

Start eating healthy foods, like fruits, vegetables, and whole grains. To get protein intake, it is recommended to consume fish, tofu, tempeh, and low-fat dairy products. Limit consumption of foods that contain saturated fats, such as cheese, high-fat milk, and processed meat. Replace these fatty foods with foods that contain healthy fats, namely nuts, fish, and avocados.

2. Pay attention to the portion of the meal

Eating healthy food must be accompanied by the right portion of food. Instead of getting a lot of nutrients, eating with excessive portions can actually cause obesity. Therefore, you need to limit the portion of food to get the ideal body weight.

3. Drink plenty of water

Reducing sweet drinks and increasing drinking water can greatly help men to achieve ideal body weight. Drinking more water can also make you feel full, so the desire to overeat or snack can be muted. In addition, water is also useful to meet the needs of body fluids to avoid dehydration, constipation, and kidney stones. The recommended intake of water is 8 glasses a day, but consume more water if you exercise or do strenuous activities.

4. Exercise regularly

Any type of exercise, as long as it's done routinely, can be a solution to maintain body fitness, reduce the risk of various types of diseases, and achieve ideal body weight. Sports that can be done to maintain ideal body weight can be from simple sports, such as walking, swimming, cycling, running, or exercising at the gym. Do exercise regularly for 15-30 minutes every day, or at least 3 times per week. Getting the ideal weight is not just a dream anymore if you can apply the steps above with discipline. If you have difficulty getting the ideal body weight, you can consult a doctor to get dietary settings and special handling according to the condition of your body.
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