How much should I weigh?
The charts below give an approximate weight range (in pounds) for your height. This assumes you are over 18, not pregnant and not of overly muscular build.
14 pounds = 1 stone in weight
Woman
Height
(Feet Inches) |
Small
Frame |
Medium
Frame |
Large
Frame |
|
4' 10" |
102-111 |
109-121 |
118-131 |
4' 11" |
103-113 |
111-123 |
120-134 |
5' 0" |
104-115 |
113-126 |
122-137 |
5' 1" |
106-118 |
115-129 |
125-140 |
5' 2" |
108-121 |
118-132 |
128-143 |
5' 3" |
111-124 |
121-135 |
131-147 |
5' 4" |
114-127 |
124-138 |
134-151 |
5' 5" |
117-130 |
127-141 |
137-155 |
5' 6" |
120-133 |
130-144 |
140-159 |
5' 7" |
123-136 |
133-147 |
143-163 |
5' 8" |
126-139 |
136-150 |
146-167 |
5' 9" |
129-142 |
139-153 |
149-170 |
5' 10" |
132-145 |
142-156 |
152-173 |
5' 11" |
135-148 |
145-159 |
155-176 |
6' 0" |
138-151 |
148-162 |
158-179 |
Men
Height
(Feet Inches) |
Small
Frame |
Medium
Frame |
Large
Frame |
|
5' 2" |
128-134 |
131-141 |
138-150 |
5' 3" |
130-136 |
133-143 |
140-153 |
5'' 4" |
132-138 |
135-145 |
142-156 |
5' 5" |
134-140 |
137-148 |
144-160 |
5' 6" |
136-142 |
139-151 |
146-164 |
5' 7" |
138-145 |
142-154 |
149-168 |
5' 8" |
140-148 |
145-157 |
152-172 |
5' 9" |
142-151 |
148-160 |
155-176 |
5' 10" |
144-154 |
151-163 |
158-180 |
5' 11" |
146-157 |
154-166 |
161-184 |
6' 0" |
149-160 |
157-170 |
164-188 |
6' 1" |
152-164 |
160-174 |
168-192 |
6' 2" |
155-168 |
164-178 |
172-197 |
6' 3" |
158-172 |
167-182 |
176-202 |
6' 4" |
162-176 |
171-187 |
181-207 |
How many calories should I consume each day?
Everyone is different so it’s difficult to be exact but below is a rough guide. Other factors to consider are height, age and amount of exercise taken.
| Men |
between 1800 and 2100 calories per day |
| Women |
between 1400 and 1650 calories per day |
How much fat should I consume each day?
Experts recommend we should not have more than 30-35% of our total calorie intake in the form of fat. Below are figures which we should NOT exceed daily:
| Men |
between 70g - 80g fat |
| Women |
between 54g - 64g fat |
Food Portion Sizes
Use your hands to help you get your portion control right.
| Portion of meat or fish |
size and thickness of your palm |
| Portion of cheese |
length and width of your thumb |
| Breakfast cereal |
two cupped hands |
| Vegetables |
two cupped hands |
| Cooked rice/pasta/potatoes |
one cupped hand |
| Jacket potato |
size of clenched fist |
| Portion of butter/margarine |
tip of thumb (from knuckle) |
| Cake/desert |
size of two fingers held together |
| Pizza |
two slices, each one the size of a hand |
| Bagel/roll |
size of palm |
| Croissant |
size of palm |
What is BMI and how do I work mine out?
BMI is your Body Mass Index, it is derived by using height and weight measurements, that gives a general indication if weight falls within a healthy range.
To work out what your BMI is take your height (in meters) and multiply it by itself. Then divide your weight (in kilograms) by your original answer and that’s your BMI.
An Example:
| |
Height |
1.65m (5’5”) |
| |
Weight |
89kg (14st) |
| |
1.65 x 1.65 |
= 2.72 |
| |
89 ÷ 2.72 |
= 32.72 |
| |
BMI |
= 32.72 |
What does my BMI mean?
| |
20 or less |
= underweight |
| |
20-25 |
= healthy |
| |
25-30 |
= overweight |
| |
30-40 |
= health risk |
Body Measurements
It can be useful to measure yourself, particularly for people who have a higher proportion of muscle (as muscle weighs more than fat). A good indicator of a healthy weight is to measure your waist:
| Men |
over 40” increases your risk of health problems |
| Women |
over 35” increases your risk of health problems |
| |
|
