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Calculate my healthy weight

Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Demystify your healthy weight

12 questions
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Q: Your "Calculating my Healthy Weight" page uses the BMI tool to calculate the healthy weight for a person but it fails to take in consideration the muscle factor as part of the equation (muscle is heavy). Is there another tool (or formula) where the muscle factor is considered? Otherwise athletic people, like me, using the BMI tool will always say that we are overweight. Please advice. Alfredo. - Alfredo
A: Great question. Unfortunately one of the biggest limitations to using the BMI is the inability to factor in muscle mass. Waist circumference is another option and is especially useful for those who’s BMI might be skewed due to higher muscle mass. However, it is important to keep in mind that this classification system was developed from population data. When used with individuals, weight classification is only one component of a more comprehensive health assessment needed to clarify health risk, which is why we have included a variety of other factors in your healthy weight assessment.

You will notice that for a complete assessment we also ask questions about your eating and physical activity habits. In some cases, people may have a body weight that is not within the recommended ranges; however, their lifestyle habits are very healthy and consequently their risk of disease is low. Weight can be an important factor when examining disease risk, but it is by no means the only one, or even the most important! Healthy bodies come in all different weights, shapes, and sizes—what you put into your body and how much you move it on a regular basis are often much better determinants of overall health than weight.

If you are looking for another way to measure your body composition, I would suggest a body composition analysis such as skin folds or bioelectric impedance analysis (BIA) that can provide you with your body fat percentage versus lean tissue (muscle), a better indicator of body composition than overall weight.

Nicole Springle, RD


Q: Hi, I am 21 years old, and have established many belly related isses apparently bowel spasms, and lactose intolerancy. I am about to get real testing done for the first time, and these problems started in June 08. I have lost 35lbs since April 08, and I was wondering how I could possibly gain 5lbs, or truly maintain my weight? - Narsissa
A: Even if you find out that you are lactose intolerant, you may be able to tolerate some milk. The idea is to enjoy small portions of milk at meal times or with snacks throughout the day. Try eating yogurt because the bacteria in yogurt help digest the lactose. Also, there are some cheeses that contain almost no lactose. These are Canadian Mozzarella, Cheddar, Blue, Brie and Swiss.

To help you gain or maintain your weight, the best thing to do first is to assess your healthy weight. You can do this at “My Healthy Weight Assessment.” Once you are clear about your healthy weight, then answer the questions under “Assessing My Eating Habits.” You will get some very good tips on how you can improve your eating patterns and how to make the best food choices for keeping your body healthy. It sounds as though you are very motivated to do the right thing and I wish you success.

Lois Ferguson


Q: Hello! Here is my question: In order to lose weight (pertaining to calorie consumption) you need to consume 500 calories less or increase physical activity right? Therefore, would that be the same in gaining weight? For instance, if you eat 500 more calories than what you normally consume, you can gain weight right? Meaning it's ok if you cheat as long as you consume within the 500 calorie boundry? Thanks for you help! :) - adz24
A: Very interesting question. You are correct in that when we just take into consideration calories alone, consuming 500 calories less or burning off an extra 500 calories during exercise every day for an entire week would achieve a 1 pound (lb) weight loss. This is because 1 lb of body weight is equal to 3500 calories (7 x 500 calories per day); and yes, to increase your weight by 1 lb in a week you would have to consume an excess of 500 calories every day.

Unfortunately, this doesn't mean you have an extra 500 calorie "budget" per day to expend. If you are consuming any number of calories more than your body needs, these calories will get stored by the body as fat if they are not used up during physical activity. The only difference is that if you are less than the 500 calories over your body's daily needs it will take a longer time to see the weight gain, but unfortunately it will still happen.

However, it is important to realize that there are ways to prevent this. Keeping physically active is very important as it helps our bodies use excess calories. In addition, keeping your metabolism strong by getting enough sleep, eating frequent small meals throughout the day; and including protein containing foods such as yogurt, nuts, leans meats, milk and legumes at your meals and snacks, can help the body to burn more calories — preventing those extra pounds from adding up.

So, remember, all foods can fit into a healthy diet when consumed in moderation and when you are physically active on a daily basis!

Nicole Springle, RD


Q: I am 72 years old. I eat a healthy diet and do light activities. My clothing size 12 is getting a bit tight. I'm on high blood pressure medication and use an inhaler for asthma. Should I cut down on amounts I eat in order to maintain a weight of 160 pounds. My height is 5'4 and a half. Should I be much less in weight. Thank you - Valerie Hughson
A: You may have heard of the Body Mass Index (BMI) — it can help figure out if a person is at a healthy weight. However, it’s not very accurate with people over the age of 65.

Before you cut down on how much you’re eating, you may want to ask your doctor whether any of the medications you take may affect your weight. I also recommend making sure you’re eating enough from each food group.

For your age, you need: 7 servings of Vegetables and Fruit, 6 servings of Grain Products, 3 servings of Milk & Alternatives, and 2 servings of Meat & Alternatives. To find out what a Food Guide serving constitutes, check out www.myfoodguide.ca.

Remember that following the Food Guide will help keep you at a healthy weight. Vegetables and Fruit offer lower calorie foods that are filling and packed with vital nutrients and fibre; Grain Products have whole grains and fibre; Milk & Alternatives offer calcium and protein-rich foods (among other nutrients); and Meat & Alternatives are packed with protein. There’s also lots of research that shows milk and dairy products (cheese, yogurt) can help you lose weight and keep it off.

Also, remember to stay active. The older a person gets, the more important it is to maintain their muscles. Try swimming, or walking (up and down hills) — but be sure to consult with your doctor before starting a new activity. Here are a few other ideas: Try gardening. Walk to the grocery store and carry home the groceries. Do some stretching every day (yoga, pilates or Tai Chi). Or, join a class at the community centre.

I hope this helps.

- Zannat Reza,RD


Q: my scale is in kg. and i don't what i weigh. the scales say 81.2 what is that in pounds? - fur.gus@hotmail.com
A: To convert kilograms (kg) to pounds (lbs), multiply your weight by 2.2. So, 81.2 kg is equal to 178.6 lbs.

Nicole Springle, RD


Q: i am a 6'2" 21 year old male. i used to be in very good shape but few months ago i became really ill and lost about 80 pounds and could not put weight on. i lost all of my muscle mass. i am now able to put back on weight again but i would like to do it the right way so i can get back to the way i was before. i would like to know what typs of things i should be eating and how many colories i should be taking in every day. i am at the gym about 5 times a week for about and houre at a time. - tyler_001
A: It’s good that you’re feeling better and are motivated to build up your health and weight in the healthiest way. The best idea is to focus on the types of food, the amounts of food and the daily pattern of your meals and snacks. This way you won’t have to concentrate on calories. To get started, go to “My Healthy Weight Assessment” and answer the questions under “Assessing My Eating Habits.” You’ll get expert advice that’s just for you and will help you plan your meals and snacks.

It sounds as though you’re very committed to physical activity. To get some personal feedback, have a look at “Assessing My Level of Physical Activity.” This will help you fine tune the amount and type of activity you should be doing.

Keep track of your positive progress on the road back to good health and congratulate yourself for doing so much good for your health.

Lois Ferguson, RD


Q: does this bmi indicator thing account for muscle - normy
A: Good question. Unfortunately, it does not. While BMI can be a helpful tool, it does have its limitations. Without taking into account muscle, sometimes individuals who are quite strong and athletic could be seen outside of the healthy range.

A body builder who has very little body fat but a lot of lean muscle will likely be above his or her "healthy" BMI range. In this case, BMI is not a useful predictor of health. That is the reason why our "Healthy Weight Assessment" takes into consideration your eating habits and physical activity, in addition to your weight.

If you are following the healthy eating and exercise recommendations given on the website, and you have a good deal of muscle mass, you may still find that your weight is outside of the normal range. This is likely okay, but if you are concerned you can speak to your doctor or a registered dietitian for more personalized advice.

Nicole Springle, RD


Q: I joined Weight watchers at 162.8lbs and now am at 153.4lbs. I was asked to pick a weight that I would like to try and maintain. I took the test and Iam just within the limits for healthy weight and body fat. I still feel I should be lower in weight. The 10% number that weight watchers picked was 146.8lbs approx, is that low enough for me? Thanks for your time. Dorothy - Dorothy McLeod
A: Congratulations with your success so far! I would encourage you to take the "My Healthy Weight Assessment" to help you determine if you can make any changes to your diet or exercise to help you with your weight loss goals.

If you are already within the range of your healthy body weight you may not need to lose anymore. Finding your individual healthy weight is more about your behaviours than about the numbers. The reason there is a range given to encompass a healthy body weight is because one size doesn’t always fit all! Each individual has a weight where his or her body is at its healthiest and strongest.

Sometimes that number in our head doesn’t match the number on the scale, in this case, it may be the number in your head that needs to be changed. So try to be patient and don’t put too much pressure on yourself to hit an exact number. Instead, try to focus on establishing healthy behaviours that you can sustain and allow your body to find its healthiest weight. Eat well, stay active and trust your body with the rest. Best of luck!


Nicole Springle, RD


Q: I have a BMI of 16.7. Can you give me some tips on gaining some weight. I am 5'8'' and am small boned. - Cori
A: Your genes play an important role in determining your body type and weight. But there are a few things you can do to try to gain weight.

The first is to eat foods that are packed with energy but are also healthy. Examples of these foods would be cheese, dried fruit, hummus, nuts and nut butters. A few ideas to get you started:

- Add nuts: in yogurt, breakfast cereals, salads, homemade muffins and stir fries (e.g. chicken, vegetables and cashews).
- Sprinkle grated cheese into your meals and snacks: vegetable soup, green salads, muffins, sandwiches, pasta and vegetables.
- Enjoy hummus as a sandwich spread, with raw veggies or with whole grain crackers.

Be sure to have three meals a day, as well as power-packed snacks between meals and in the evening. Check out the snacking article under the "Nutrition Information" section for more ideas.

The second thing you can do is to build muscle. This doesn’t necessarily mean you have to pump iron at the gym and become a bodybuilder. The key is to work your muscles, e.g. walking up hills will work your leg muscles. Everyday chores count too: carrying groceries/children or loads of laundry up and down stairs will build your arm muscles; gardening and shovelling snow count as well. Check out the "Fun of Physical Activity" section under Nutrition Information.

- Zannat Reza


Q: I have recenly lost 40 pounds and kept it off for 6 months so far, I have gained five pounds and I am mortified that it's all going to creep up again, I have a horrible sweet tooth, and have it under control most of the time, I also exercise 7 days a week for 60 min of cardio and three times a week for 30 min of strength, is there any advice you can give me on how to not freak out over 5 pounds? - Amanda
A: Good for you for being committed to being active! That’s great! Keep in mind that muscle weighs more than fat. So it’s possible that the 5 pounds could be due to your weight training.

Please check out the section, "My Healthy Weight Assessment" if you haven’t already done so. This will tell you the range of healthy weights that are right for your height.
I don’t have any information about how you lost your weight. A healthy weight loss is 1-2 pounds/week. If you reduce your calorie intake too quickly, your body perceives this as a threat, and protects its energy reserves. As a result, your metabolism slows down, and with time, you may gain weight.
Keeping weight off is often the biggest challenge in any weight loss goal. Check to see whether you’re eating right by going to www.myfoodguide.ca. It’s important to eat foods from each food group to make your body perform at its best. Keep to 3 meals and 2 snacks a day, spaced 3 to 4 hours apart to keep your energy levels up.

As for your sweet tooth, I believe in the 80/20 rule. Eat healthy 80% of the time, and it’s okay to indulge 20% of the time. Portion size is key to indulging. Check out the article on small treats in the Nutrition Info entitled "What about little treats?".

For more information, check out the "ABCs of Healthy Weight" on this website.
Zannat Reza


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This site is offered by the Registered Dietitians at Dairy Farmers of Canada, with a reminder that lots of movement and healthy eating habits that include milk products is the perfect recipe for staying in shape.
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