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The number on a scale doesn’t tell you much about your health and fitness status, or even how you look! A crucial part of determining how much you should weigh has to do with what makes up that weight. For example, is your weight made up of a healthy ratio of muscle, bone, and fat? Knowing this can help you interpret your scale reading.
A lower body weight is not necessarily the goal to improve your health or enhance your appearance. Have you ever heard it said that muscle weighs more than fat? What that means is that muscle is more dense than fat. A pound of muscle weighs the same as a pound of fat, but muscle mass is more compact and only takes up 1/3 the space! If you go on a healthy weight loss program, which includes regular exercise, you will almost certainly gain muscle and lose fat. The scale may stay the same or may even go up, but you lose inches, since muscle takes up less space.
Body Mass Index
The body mass index (BMI) is a screening tool to assess weight status. Keep in mind that BMI is only based on height and weight; it does not take into consideration your body composition or genetics. A healthy weight for you may be higher than the BMI standards.
Your eating habits, physical activity patterns, other lifestyle choices, body composition and genetics are more important than any number on the scale in determining what weight is right for you. Use BMI as a rough indicator, and consult a health care professional to help you determine what weight is healthy for you.
Body Fat
Body composition is a better indicator of your health and fitness status than body weight, but it is still not perfect. Your genes determine your body type. Some body types carry more fat than others--no matter what you eat or how much you exercise. Percent body fat does not necessarily tell you how healthy or fit you are, or tell you how you look. There are large-framed people who have a higher percentage of body fat who train for triathlons, exercising several times a week and eating a healthy balanced diet. Other people may be ultra-thin and have a lower percentage of body fat, but don’t consume adequate calories or nutrients, lack physical endurance and strength, and don’t look healthy or fit. Unlike BMI, there is no one universally accepted set of body fat standards. As a result, you may see many different reference ranges from various fitness organizations, fitness magazines, and gyms. Not all of these reference ranges are based on research or take into account such things as genetics. A normal and healthy percentage of body fat varies substantially, and charts and graphs should not be regarded as the “end-all-be-all” of what is healthy and normal for you personally.
The only way to lose weight is to create a calorie deficit. One pound of fat equals 3500 calories. So, in theory, to lose ½ pound to 1 pound a week, that means creating a deficit of 250 to 500 calories per day (This can be effective by eating fewer calories and burning more in physical activity). Of course, genetic differences determine how easy it is for you personally to lose weight. In one recent study, researchers overfed a group of people 1000 extra calories every day for 8 weeks and found that there was a huge difference in the amount of weight gained (ranging from 3 to 16 pounds)! The researchers concluded that the people who gained less weight were able to “waste” the extra calories by fidgeting more and giving off more body heat. The people who gained more weight lacked this capability and simply stored the extra calories. To maximize fat loss, minimize the drop in your metabolism, energy, mood, and increase the chances that you won't gain it back, lose 
weight the healthy way...About 2lbs per week! Decrease your intake slightly by 300-500 calories per day and increase your exercise level.
Building Muscle
The only way to gain weight is to create a calorie excess. So, in theory, to gain ½ pound to a pound a week, that means creating an excess of 250-500 calories per day. Whether or not those extra calories go towards building muscle or body fat depends on whether or not you exercise. Of course, as with weight loss, genetic differences make it easier for some people to gain weight and harder for others. If your metabolism speeds up every time you eat more, you may have to consume many more calories before you’ll achieve results.
