How Much Should I Weigh?

What is a healthy weight for older adults?

Research shows that the BMI definition of obesity overestimates risk in Black people and underestimates it in individuals of Asian descent, which may lead to inappropriate treatment and could contribute to health disparities.

In addition, the BMI guidelines were originally created with data from adults ages 18 to 60. Several studies have found that a higher BMI, but not in the obese range, is healthier for adults over age 65 and is linked to a longer life.

“We think perhaps that due to having some fat in reserve, if you were to get sick and hospitalized for a long time, that could help,” Coviello says.

As a result, some experts recommend a higher BMI for older adults, Coviello says — perhaps 25 to 28. 

What to know about body fat percentage

When it comes to your long-term health and preventing premature death, your percentage of body fat matters more than the number on the scale, experts say. In fact, the very definition of obesity according to the World Health Organization is “excessive fat deposits that can harm health.”

In addition to knowing your BMI, measuring your body fat percentage can give you a better picture of your body composition and how it relates to your health. 

Women generally have more body fat than men. For maximum health, many experts recommend a body fat percentage under 30 percent for women and under 25 percent for men. Although some research shows that a higher percentage of body fat for women is acceptable, it may not be true for all women. Everyone should discuss their body fat goals with their health care provider. 

Unfortunately, it can be difficult to get an accurate measurement of body fat using at-home devices, Kushner says.

Calipers can measure the thickness of skin folds on different parts of the body, but it can be tough to do correctly if you haven’t been trained, Kushner says.

Another option is a body-fat scale, or “smart scale,” that sends an electrical current through your body to measure body fat. However, studies show they, too, can be inaccurate.

The best way to get an accurate analysis of body fat is to use specialized equipment typically found at medical clinics and hospitals. The most well-known methods include:

• Underwater weighing, which uses a scale that submerges you in water.
• A space-capsule-like device called a BOD POD, which measures body fat with air pressure.
• A DEXA scan, which uses X-rays to analyze body composition.

Why your waist size is important for health

For an easier way to gauge your body fat percentage, measure your waist circumference. It’s a good measure because a growing body of research indicates that belly fat is more dangerous for your health than fat that accumulates in other parts of the body.  Abdominal fat has been linked to an increased risk of heart disease, stroke, type 2 diabetes and other serious health conditions.

Internist Sriram Machineni, director of the Fleischer Institute Medical Weight Center at Montefiore Einstein, says he thinks waist circumference “is a much better indicator of overall health and mortality” than BMI.

Both the World Health Association and the American Heart Association recommend using waist circumference to screen for cardiometabolic risk.

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To measure your waist circumference, place a tape measure around your middle, just above your hip bones. Make sure it’s snug but not compressing your skin. Take the measurement just after you breathe out. Aim for the following goals, set by the American Heart Association:

• Women: a waist circumference of less than 88 cm (35 inches)
• Men: a waist circumference of less than 102 cm (40 inches)

Some studies show that the ideal waist circumference for health is lower for Asian Americans and may be higher in African Americans, but experts say more research into race and ethnic differences is needed.

Other research shows that keeping your waist size to less than half of your height is a good way to ensure long-term health.

AARP (Source: Getty Images)

What is your ideal weight?

Yes, losing weight will help you look skinnier. But experts say the scale and your appearance shouldn’t be the only ways you measure your progress. If you have a chronic condition like diabetes or high blood pressure, even a small amount of weight loss could make a big difference in your health.

Studies show that losing just 5 percent of your body weight can improve blood sugar levels, reduce blood pressure and drop HDL cholesterol. Losing a little more can help with arthritis and urinary incontinence.

In one notable clinical trial, people who were prediabetic and who lost at least 7 percent of body weight through diet and exercise reduced their incidence of diabetes by 58 percent — more than a group that was taking a medication.

Another study shows that if you are obese and can shave off 15 percent of your body weight, you reduce your risk of early death.

When Machineni meets with a patient to set goals, he says he tries to de-emphasize goals related to a specific amount of weight loss and focus instead on losing weight to improve their quality of life and indicators of health.

“If a person has a staircase in their home and they are having difficulty walking up the stairs, that could be a functional goal,” Machineni says. “Your weight in and of itself is not as important as how it impacts your day-to-day life.”