I have to say that BMI, even with a range, is complete garbage and based on little scientific evidence. You can easily find studies where the people living the longest aren’t in the “ideal” BMI. I simply don’t believe in numbers like these.
I was about 165 when I was younger, but much, much, much more muscular than I am now. I don’t hope to get to that weight, as I’ve been stuck at about 200 pounds for about 3 years. I can go below this weight, say by fasting 4.5-5.5 days or by fasting 36 hours a few times per week, but I always pop back up over it. Having said that, by DEXA scans, I’ve gained muscle and lost fat though my scale only went down a few pounds. So my body is changing. And I have old belts and can fit into the hole in them that are the smallest, so I’m not gaining fat.
I hate to say it, but I also don’t believe that looking like Ted Naiman, with very little body fat, is healthy as we age. (And I was a former pseudo body builder.) There’s no cushion of fat you can rely on when you get sick. I think something more than that is better.
For me, my goals change with reality. I keep doing various things, trying different stuff (currently, trying iodine and a regimen associated with that and trying a liver helping protocol, going to try to do some 36 hour fasts again), and seeing what happens. If this is the best I can do, it’s the best I can do. What’s more important is my relationship with my family, my community, my friends. Those are really what matters.