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How Often Should You Weigh?  |  Weight Loss Photos: Before & After  |  What is That White Filling in Donuts?  |  How to Lose One Pound

What Should I Weigh? Diet Weight Chart

Written by Diet Bites

Recommended Weight Chart While Dieting


It is often the practice for the dieter to set their goal weight number too low.

Often that number is built on recommended weight charts that don't separate genders or base the numbers on the size of an individual's body frame. Both matter greatly when establishing a goal weight.

Men are structured much differently than women on the exterior - and that we can easily see; but what we can't see is that internal structure that defines the many differences between men and women.

There are two areas in particular which influence the caloric needs, vitamins and essential minerals where weight is concerned - body frame size and muscle mass.

Men are composed of more natural muscle mass than women; they tend to have much larger body frame sizes as well.

As to women, there are also areas which Diet Bites feels should be incorporated into the ideal weight factor. Women tend to have two areas in particular that can be smaller or larger - woman-to-woman. When a woman has a very large bust size, the recommended weight is more likely than not going to be too little for her shape.

Likewise, when the woman has a very large derriere - more weight is required than often recommended on those perfect weight charts. And when a woman has been blessed in both areas by Mother Nature, another increase should be allowed where weight is concerned. A woman with large breasts or derriere may weigh five or more pounds more than a woman who is the same height and body frame size.

Let's get back to our point of dieters who tend to choose a goal weight that is simply, too low for their size.

When this occurs, it opens the channel for a longer time frame for dieting. The dieter may become tired or restless, thinking that they will never reach their goal weight.

We feel it is best to aim for a number that will place the individual into a healthy weight range, but also a number that is more doable for the dieter.

Charting Recommended Weight

Therefore, we have created the following charts that can be used as a pattern for setting your goal weight, and when you reach your goal - you can adjust downwards if necessary. Remember - your perfect or ideal weight is more than about a number. You should ask yourself the following questions once you reach your goal before making adjustments:

How do I feel? Am I healthy and full of energy? Is it easier to get out of bed in the mornings than before I lost those unhealthy pounds?

The way that the individual looks externally is generally high on the list of the post dieter, but keep in mind that health should be number one on that list.

DIET WEIGHT CHART FOR MEN

Height In Feet & Inches

Small Body Frame

Medium Body Frame

Large Body Frame

5'2" 140 146 155
5'3" 141 148 158
5'4" 143 150 161
5'5" 146 153 165
5'6" 147 156 169
5'7" 150 159 172
5'8" 153 162 177
5'9" 156 165 181
5'10" 159 168 185
5'11" 163 171 189
6'0" 165 175 193
6'1" 169 179 197
6'2" 173 183 202
6'3" 177 187 207
6'4" 181 192 212

 

DIET WEIGHT CHART FOR WOMEN

Height In Feet & Inches

Small Body  Frame

Medium Body Frame

Large Body Frame

4'10" 116 126 136
4'11" 118 128 139
5'0" 120 131 142
5'1" 123 134 145
5'2" 126 137 148
5'3" 129 140 152
5'4" 132 143 156
5'5" 135 146 160
5'6" 138 150 164
5'7" 141 152 168
5'8" 144 155 172
5'9" 147 158 175
5'10" 150 161 178
5'11" 153 164 18
6'0" 156 167 184

American Food Pyramid Picture

Daily diet should be based on the standard Food Pyramid guidelines, but take note that these are never set in stone and should be amendable to your daily lifestyle as well as your body's specific vitamin and mineral needs.

Picture of Food Pyramid, American

Once you have determined your recommended weight, the next step is to determine how many calories you will need each day to support that weight. Click here for Calorie-Needs Index.