Women's healthy weight standard chart

BMI is in the range of 18.5-23.9, body fat rate is maintained at 20%-28%, and waist circumference does not exceed 80cm. There is no need to stick to the specific number on the scale. Attached below are the weight reference ranges corresponding to different heights for ordinary non-fitness women, as well as applicable scenarios for different standards, to help you avoid the pitfall of "weight only theory".

First, let me give you the most commonly used reference range, which is aimed at adult women who sit for a long time, have no regular strength training habits, and have average muscle mass:

150cm: 42kg-55kg

155cm: 45kg-58kg

160cm：47kg-61kg

165cm: 50kg-65kg

170cm: 54kg-69cm

175cm：57kg-73kg

Again, this is just a reference, not a golden rule. A difference of two or three pounds is nothing.

In the 6 years I have been doing nutritional consulting, I have seen at least thousands of women's body composition reports. The one who impressed me most was a girl who came here last month. She was 165cm, and when she stood on the scale, it showed 63kg. As soon as the physical test report came out, she found that her body fat rate was only 21%, her muscle mass was 3kg higher than the standard value, her waist circumference was only 68cm, and her blood lipids and blood sugar were all in the optimal range. On the contrary, she was her best friend who said she was a "standard weight", with a weight of 53kg, a body fat rate of 30%, and a waist circumference of 79cm, which was almost on the verge of central obesity.

Speaking of this, I have to mention the controversy over several commonly used weight standards. In fact, there is no "global" healthy weight line.

At first, everyone used "height minus 105" to calculate the standard weight. The advantage is that it can be calculated by opening your mouth, which is very convenient, but the disadvantage is also obvious - it does not take into account the difference in body composition at all. The density of muscle is more than three times that of fat. A girl who often goes to the gym to train for strength is likely to be "overweight" using this formula. However, her body fat is low and her metabolism is good, so she is much healthier than a bunch of people who are "at the standard" but flabby.

The current BMI standard commonly used in the medical community is weight (kg) divided by height (m) squared. The normal range used in our country is 18.5-23.9, which is 1 point lower than the global standard given by the WHO. This is mainly because East Asians are more likely to accumulate visceral fat, so the stuck is tighter. But this standard is not perfect. It does not apply to pregnant women, people with edema, and people with particularly high muscle mass. Previously, a female volleyball player from the provincial team came for a physical examination. Her BMI was 24.2. She was considered overweight by the standard, but her body fat was only 17%. Her cardiopulmonary function was twice as good as that of ordinary people. How could she be "unhealthy"?

Many friends from traditional Chinese medicine clinics talked to me and said that when they judge whether your weight is appropriate, they don’t look at the number on the scale at all, but only whether you have enough Qi and blood: you can climb three floors without gasping for breath, your menstrual period is accurate and the amount is normal, your hands and feet are not cold at ordinary times, and you don’t get upset when you eat something cold. Even if your weight is five or six kilograms higher than the so-called standard, there is no problem at all. On the contrary, some girls are stuck at the lower limit of the standard weight. They often feel dizzy, lose their hair, and have dark eyes when they squat or stand up. That is really unhealthy.

I was watching short videos a while ago and saw a lot of bloggers posting "female celebrity weight charts", saying that 160cm must be less than 90kg to be considered qualified. A bunch of little girls left messages saying that they weighed 100kg and had to go on a hunger strike to lose weight. It was heart-wrenching to watch. Last year, I picked up a 19-year-old college student. In order to achieve the "fairy weight of 88 pounds" mentioned on the Internet, I didn't eat rice or noodles for three months. Finally, she fainted in the subway and was sent to the hospital. She was diagnosed with anorexia nervosa and her period stopped for half a year. It took almost a year to get it back.

There is also a very popular saying now that "being slightly fatter will lead to a longer life", and I have to say a few words objectively. The slightly fat person mentioned here means that the body fat rate is at the normal high limit of 25%-28%, the muscle mass is sufficient, the waist circumference does not exceed 80cm, and the whole person is firm and plump. It is not the kind of fat that has a swimming ring around the waist and breathes when walking. If your waist circumference has exceeded 85cm, it is classified as central obesity. No matter how light your weight is, you must pay attention to adjustments. High visceral fat has a greater impact on cardiovascular and endocrine systems than total body fat.

In fact, there is really no need to hold the scale and weigh it every day. If you weigh it in the morning and are two pounds short of it in the evening, you will be very anxious. Think about it, if you drink two glasses of water and you can weigh one pound, do you have to spit out the water and weigh yourself again?

If you wear pants that don’t tighten around your waist, squat down to pick things up easily, stay up all night and be able to recover the next day, and wear your favorite skirt without starving your eyes, then what does it matter if you are three to five pounds heavier than the so-called standard weight?

There is no uniform scale for health.