I dive with six pounds of weight in salt water... None in fresh.
...But that's not the whole picture. Here's the detail:
I'm 6'1" and 220 lbs. Body fat, which is something that completely makes a difference (muscle is negatively buoyant, while fat is positive) is around 17%. That's on the low to mid average for your regular American male, I believe. If I maintained a lower body fat percentage, I'd need less weight. More body fat, and I'd need more. Therefore, your mileage may vary. For reference, in a pool with no gear on, my body is either negative or positive depending on how much air I have in my lungs.
A 3mm wetsuit can very in buoyancy from manufacturer to manufacturer. In salt water, I am about 8 pounds buoyant with my O'Neill in only a mask, fins, and snorkel... At the surface. Go deep, and that number falls.
I dive a backplate and wing setup, with my backplate made of stainless steel. It's six pounds negatively bouyant... With little difference between salt and fresh water.
I also dive with a 1-pound "lightweight" STA.
I exclusively dive with Luxfer AL80 tanks, rated at about -2 pounds negative in salt water with 3000 psi (77.7 cu ft) and about 4 pounds positive empty.
Again, with this rig, I'm perfectly balanced in salt water with six pounds on my hips, and no additional weight whatsoever in freshwater. By the way, I have enough "play" in there to don a 3 mil hood if I choose... So I could lose maybe one pound without a hood, if I really wanted to.
So... The bottom line is, in salt water, with a 3 mil and a "standard" AL tank, if you include my plate and STA, I'm balanced at 13 pounds. I could probably do 12 without a hood. In freshwater, I'd wear only my bp and STA, for a total of 7 pounds.
Keep in mind that there are many AL tanks out there with different buoyancy characteristics... Luxfer also makes a "compact" AL80 and a "neutral" AL80 which are designed to be more neutral when empty and much heavier when full. If I were using one of these, I'd need less weight - but I don't use them because I've found that it messes up my trim (puts my center of gravity too far back).
For more information about certain tanks and their bouyancy characteristics, see
http://www.diverlink.com/gear/tankspecifications.htm
Also, someone already posted this... And I'll "second" it... The best way to find the "correct" amount of weight is to follow the guidelines in the PADI OW manual... Take your "normal" equipment, and use a near-empty (less than 500 psi) tank into the water. With a full breath of air and NO air in your BC, the waterline should cut cleanly across the centerline of your mask... While you're floating vertically and looking straight ahead.
Of course, that's a great way to figure out your buoyancy AFTER the dive.
You could also do the same exercise with a full AL80 (of any sort) and then add six pounds to the figure to get *basically* the same number.
Of course, that formula only applies to single tanks...
Last point here: All of my numbers above are using a bp/wings. Many other BC's have "inherent buoyancy;" that is, the BC itself is actually slightly buoyant, and thus it requires a little more additional weight to offset.
IMHO, if you're diving with 18 pounds in a 3 mil, salt water, and an AL80 tank, you might be overweighted a little... But I've seen much worse.
Remember, diving with as little weight as possible is to your benefit... Not only do you have less weight to push around (and walk around with on the surface) but you have less air in your BC, effectively necessitating a smaller "hole" to push through the water. in other words, swimming becomes easier, and your air consumption drops. There's also the HUGE benefit that since you have less air in your BC, depth changes affect your buoyancy less... In other words, you don't have to dump or add air nearly as often. This is a major key in achieving the "cave diver" buoyancy that everyone remaks about.