Wondering how to determine your ideal body weight? Rather than relying on outdated formulas, ask yourself these five practical questions to better understand what weight feels sustainable and healthy for you—and how to reach it.
As I train to become a Certified Intuitive Eating Counselor, I keep reflecting on what I learned during graduate school and in clinical dietetics. Eight years ago the field felt more weight-focused, with an emphasis that weight loss solves most health problems. Today, research and clinical experience show that focusing solely on weight can be misleading and sometimes harmful. People in smaller bodies can have health issues, and people in larger bodies can be metabolically healthy—so weight alone rarely tells the whole story.
Intuitive Eating, developed by two registered dietitians, has been studied extensively. This approach shifts focus from calorie counting and external rules to tuning into hunger, fullness, satisfaction, and rejecting diet culture. The model encourages trusting your body and building a sustainable relationship with food rather than pursuing a number on a scale.
During my clinical training I learned to use metrics like Ideal Body Weight and BMI for certain medical calculations and dosing. While those tools can be useful in limited, clinical contexts, they were never intended to be definitive measures of a person’s overall health or worth. BMI in particular has well-documented limitations: it was developed in the 1800s using a narrow population sample, it does not distinguish muscle from fat, and its category cutoffs are arbitrary. Many people labeled “overweight” are metabolically healthy, and those labeled “underweight” can have higher risks of poor outcomes. These complexities mean BMI should be interpreted with caution.
As I’ve worked with hundreds of women who have experienced disordered eating and read current research, it’s clear that chasing weight loss often does more harm than good.
If a healthcare provider pressures you to lower your weight without discussing sustainable behaviors—like balanced eating, stress management, sleep, and activity—consider getting another opinion. Weight is not a behavior; habits and choices are. Focusing on health-promoting behaviors tends to lead to better long-term outcomes than fixating on a target weight.
One weight-related concept I was taught in training was to use a patient’s Ideal Body Weight.
Ideal Body Weight is a quick calculation to estimate how far someone is from a so-called “ideal.” But who decides what “ideal” means?
BMI offers a clear example of why such “ideal” calculations are flawed…
- BMI was created in the 1800s by Adolphe Quetelet and based on a limited group of subjects.
- It does not account for differences in sex, ethnicity, body frame, fat distribution, or muscle mass.
- BMI was never designed as a complete marker of health; its categories are practical but arbitrary.
- Some research shows people categorized as “overweight” can be metabolically healthy, while those labeled “underweight” can face higher risks.
So why does medicine still use BMI?
BMI persists because it’s an easy, quick screening tool and is embedded in clinical systems and research. It’s useful in some circumstances, but it should not be the sole basis for health decisions.
With National Diet Month approaching, you might be thinking about new resolutions—and wondering, “How much should I weigh?”
Before you google ideal body weight formulas, consider factors beyond numbers. Ask yourself these five questions to identify the weight that matches your lifestyle, health goals, and sense of well-being.
Here are 5 Questions to Ask Yourself Instead of Trying to Calculate Your Ideal Body Weight
1. Do you feel energized throughout the day?
Stable, even energy is a sign you’re nourishing your body adequately. Frequent mid-morning or mid-afternoon crashes can indicate you’re not eating enough, not eating balanced meals, or have unstable blood sugar. Under-eating often lowers energy and makes daily life harder. Meals that include protein, fat, and carbohydrates help sustain energy and support balanced appetite signals.
2. Do you have to restrict certain foods or food groups to maintain your weight?
Strict food group restrictions can cause nutrient gaps, increase the risk of bingeing, and harm your relationship with food. Chronic dieting and repeated restriction commonly lead to cycles of over- and under-eating, which make a sustainable, feel-good weight harder to maintain. Consistently eating well-balanced meals without rigid bans supports long-term stability.
3. Does deciding what to eat cause you stress because you fear weight gain?
If fear of weight gain drives constant food anxiety or micromanaging meals, you’re likely not at an effortless, maintainable weight for your body. People naturally vary in shape and size; sustainable eating means including a variety of foods without obsessive rules. Reducing food-related stress is a key part of finding and maintaining a comfortable weight.
4. Do you follow strict “food rules”?
Rules like “don’t eat after 7pm” or “only one starchy carb per day” are forms of restriction. Rigid rules are rarely sustainable and often backfire, contributing to cycles of restriction and overeating. Letting go of strict food rules and learning flexible, balanced eating strategies supports a more stable, healthy relationship with food.
5. Can you eat the foods you genuinely enjoy?
If keeping certain foods at home feels impossible because you fear overconsumption, your relationship with food may be fragile. Normalizing favorite foods—so they aren’t seen as inherently “bad”—helps reduce their power and supports habituation. A sustainable weight is one at which you can enjoy a variety of foods regularly without constant fear or cycles of restriction.
You don’t need an equation to find your ideal body weight.
Instead of fixating on a number, focus on sustainable behaviors: balanced meals, predictable eating patterns, stress management, sleep, and movement you enjoy. These habits help you feel energized, reduce food anxiety, and support a weight that is natural and maintainable for your body.
If you want help improving your relationship with food and discovering a sustainable weight for your body, consider resources like the Nutrition Training Program. This self-paced course is designed to help you feel confident about what to eat and how to maintain a comfortable weight without constant dieting. I’ll be there to support you through the process with practical guidance and bonus trainings in January.
XO