Let me be honest – I used to hate those weight charts. Back in college, I remember staring at a chart of weight according to height in my doctor's office and feeling terrible because I was 10 pounds over the "ideal" range. Turns out I'd just come from football practice and was wearing steel-toe boots. My point? These charts aren't gospel truth, but used right, they're helpful tools.

Why Bother With Height and Weight Charts?

Most folks look up a chart of weight according to height for two reasons: either they're worried about their health or they want to change how they look. I get it – we all want a quick answer. But here's what most websites won't tell you: rigid charts can mess with your head if you don't understand their limitations.

The Real Purpose Behind These Charts

Medical pros use height-weight charts as screening tools, not final judgments. That chart of weight based on height you saw? It's meant to flag potential risks, like:

• Heart disease – Carrying extra weight strains your ticker
• Joint problems – Knees weren't designed to carry double their load
• Diabetes risk – Especially when weight settles around the belly

I learned this the hard way when my uncle ignored his chart results and ended up with type 2 diabetes. But I've also seen gym buddies panic over being "overweight" on charts despite having 8% body fat.

Breaking Down Standard Weight Charts

Not all charts say the same thing. After comparing dozens, I noticed three main types floating around:

Classic Height-Weight Reference Tables

These are your grandpa's charts – straightforward ranges based on height. Here's a typical example:

(Note: Ranges account for small/medium/large frames – a detail many online charts omit)

These charts frustrate me because they ignore muscle mass. My friend Maria is 5'4" and 155 lbs but wears size 6 jeans because she lifts weights. According to standard charts? She's "overweight."

BMI-Based Height-Weight Charts

Most doctors use BMI charts now. They correlate height and weight to calculate body mass index:

Quick BMI formula: (weight in lbs / height in inches²) x 703. But here's the kicker – BMI charts misclassify about 1 in 4 people. Dense muscle weighs more than fat, so athletes often get labeled overweight.

Age-Adjusted Pediatric Charts

Kids' charts are different beasts. Pediatricians use percentile charts tracking how a child compares to peers:

(Source: CDC Growth Charts - Adapted for simplicity)

My niece was stressing about her "obese" result on a school BMI screening. Turns out she was 90th percentile for height and 80th for weight – perfectly proportional. Generic charts caused unnecessary panic.

When Standard Charts Don't Apply

Most charts assume you're average. But what if you're not? Here's where those height-weight diagrams fall short:

Athletes and Bodybuilders

A chart of weight according to height will declare most NFL players obese. Absurd, right? Better metrics for fit folks:

• Body fat percentage (aim for 8-19% men, 21-33% women)
• Waist-to-height ratio (waist should be less than half your height)
• Strength benchmarks (can you do 10 pushups? walk up stairs without panting?)

My buddy Dave, a competitive powerlifter, laughs at weight charts. At 5'10" and 240 lbs, standard charts say he's obese. Reality? 12% body fat and deadlifts 500 lbs.

Older Adults and Body Changes

After age 60, some extra weight might actually be protective. Studies show seniors with BMI up to 27 live longer than thinner peers. Muscle mass matters more than the scale number.

Ethnic Variations

Most charts use Caucasian data. But:

• South Asians develop health risks at lower BMIs
• Polynesians often have heavier bone density
• Black individuals typically carry less visceral fat at higher weights

A chart of weight according to height designed for Norwegians might misclassify someone from Nigeria.

Customizing Your Weight Targets

Instead of obsessing over a chart of weight by height, try these practical steps:

Find Your Personal Range

For adults, the Hamwi formula gives decent starting points:

• Women: 100 lbs for 5 feet + 5 lbs per additional inch
• Men: 106 lbs for 5 feet + 6 lbs per additional inch

Then add/subtract 10% for frame size. I'm 5'11", so my range is 160-192 lbs. At 175, I'm comfortably middle.

Measure Beyond Weight

Track these monthly instead of daily weigh-ins:

• Waist circumference (place tape at belly button)
• Clothing fit (that favorite pair of jeans doesn't lie)
• Energy levels (do you crash at 3pm?)

Common Chart Controversies Explained

Let's tackle the biggest debates about height-weight charts:

Are These Charts Outdated?

Honestly? Some are. Many free online charts use 1950s data. Reputable sources update every decade – check if yours cites WHO or CDC data.

Why Do Different Charts Disagree?

Three reasons:

1. Population samples (US vs Japanese charts differ)
2. Inclusion/exclusion criteria (some exclude smokers or seniors)
3. Statistical methods (mean vs median calculations)

It bugs me when fitness influencers cherry-pick charts to sell programs.

Should Teens Use Adult Charts?

Absolutely not. Pediatrician-approved resources:

• CDC Growth Charts (0-20 years)
• WHO Child Growth Standards
• Tanner stage-adjusted charts

Your Height-Weight Questions Answered

Here are real questions from my nutrition coaching clients:

Practical Tools Beyond Basic Charts

Modern methods beat old-school charts:

Smart Body Composition Scales

My $40 scale estimates muscle mass, water, and bone density. Accuracy varies, but trends matter. Look for these features:

• Bioelectrical impedance analysis (BIA)
• Athlete mode (adjusts for high muscle mass)
• Multi-user memory

3D Body Scanners

Some gyms offer these. They create digital avatars showing exact fat distribution. My scan revealed I carry more visceral fat than I thought – scary but actionable.

Medical Assessments Worth Doing

Skip fad tests. Prioritize:

• DEXA scan (gold standard for body composition)
• Blood pressure (check monthly)
• Basic blood work (cholesterol, fasting glucose)

Putting It All Together

A chart of weight according to height is just one piece. After helping hundreds navigate this, my checklist for healthy weight:

• You feel energetic most days
• Blood markers are in range
• You maintain weight without extreme dieting
• Clothes fit comfortably
• You can perform daily activities without pain

My doctor friend puts it best: "We treat patients, not charts." Your individual health trumps any diagram.

Final thought? I keep a height-weight chart in my health folder, but it's buried beneath blood tests and workout logs. These charts should inform, not dictate. Find your personal healthy range – that spot where you feel strong and vibrant, regardless of what some table says.