Determining an ideal or goal weight is no easy task, as numerous internal and external factors shape our perception of a “proper weight” and “desirable appearance”. No single method can fully define a healthy weight, so combining multiple approaches is key to getting a comprehensive view.
(1) Body Mass Index (BMI)
It works by dividing a person’s weight in kilograms by their height in meters squared(平方). Below are the weight ranges:
Under 18.5 — Underweight
18.5 – 24.9 — Healthy Weight
25 – 29.9 — Overweight
30+ — Obese
Yet BMI has limitations: it fails to distinguish between fat and muscle. For physically active individuals with high muscle mass, BMI may incorrectly label them as overweight or obese, as muscle is denser than fat.
(2) Waist-To-Hip Ratio (WHR)
The waist-to-hip ratio can be used to measure fat distribution which can highlight health. Studies highlight high WHR can have a negative association with women’s health. WHR is calculated by dividing waist circumference (周长) in centimeters (cm) by hip circumference in centimeters (cm).
WHR Ranges
Low — 0.80 or lower
Moderate — 0.81–0.85
High — 0.86 or higher
Still, WHR doesn’t show whether fat is stored under the skin or around organs, so it should be used with other measures.
(3) Body Fat Percentage
Body fat percentage is one of the most accurate methods, as it quantifies the proportion of fat versus muscle. Unlike BMI or WHR, it avoids misclassifying muscular individuals and provides a clearer picture of health. Common measurement methods include DEXA scans (high accuracy, £75–£200), hydrostatic weighing (£40–£250), and skinfold caliper tests (affordable for home use but requiring skill for accuracy).
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