The « Ideal » Weight: A Guide Beyond the Scale

2. Body Composition: The Muscle vs. Fat Story

This is the most important factor BMI misses.

• Goal: Higher muscle mass, lower fat mass.

• Healthy Body Fat Ranges (Approximate):

  • Men: 10-20% (Athletes: 6-13%, Fit: 14-17%, Acceptable: 18-24%)

  • Women: 18-28% (Athletes: 14-20%, Fit: 21-24%, Acceptable: 25-31%)

• How to Assess: Bioelectrical impedance scales (like Withings, Tanita), DEXA scans (most accurate), or skinfold calipers with a professional.

3. Functional Fitness & Strength

Your body’s capability is more telling than its weight.

• Can you: Carry groceries up a flight of stairs without getting winded? Get up from the floor without using your hands (the « sit-to-stand » test)? Walk briskly for 30 minutes?

• Strength Standards: Being able to perform bodyweight exercises (e.g., 10+ push-ups for men, 5+ for women; 1+ pull-up) is a fantastic indicator of a healthy muscle-to-fat ratio.

4. Blood Markers & Vital Signs

The ultimate internal health check.

• Key Metrics: Blood pressure (<120/80), fasting blood sugar (<100 mg/dL), cholesterol ratios (HDL, LDL), and triglycerides.

• A person can be « overweight » by BMI but metabolically healthy if these markers are optimal, and vice-versa (a « skinny fat » person with normal BMI can have poor markers).