On today’s episode of Live Lean TV, I’m sharing why calculating your ideal body weight is important, as well as, showing you how simple it is to do.
Before starting any fitness program you should set a measurable goal of what you want to achieve.
This is important because setting goals and targets can help you measure how you are progressing, and if you are actually progressing in the right direction.
Setting goals by first calculating your ideal body weight is an excellent place to start.
But the problem is, in many cases, you may not have any idea what a realistic and healthy weight loss goal is.
Fortunately setting your weight loss goals no longer has to be a random game.
There is a way to calculate your ideal weight and a healthy and obtainable weight loss goal.
There are a few ways to do this, but some are more effective than others.
So to get started, let’s first discuss the Body Mass Index (BMI) and Body Fat % calculations.
Body Mass Index (BMI) uses the following specific formula, that only takes into account your height and weight.
But to be honest, I hate the BMI index.
Before sharing why, let me first show you how to calculate your BMI.
Based on these measurements, my BMI would be calculated as follows:
According to this BMI calculation, and the BMI classification levels listed below, I would be considered just inside the high end of an ideal body weight.
However, if I added another 15 lbs of lean muscle, which isn’t out of the question, my BMI score would be 26.5.
According to the BMI, this would mean I would be overweight.
Most athletes would be considered overweight since BMI does not decipher between lean body mass and stored body fat.
If you have a lean and muscular build like I do, BMI calculations are not the best indicator of your ideal body weight.
In my opinion body fat % is a better calculation for your ideal body weight.
Body fat % is calculated as follows:
Body Fat % = Total body fat weight / divided by total body weight
Your total fat calculation consists of your body’s essential fat (the fat necessary to maintain life) and stored body fat.
My body fat % would be calculated as follows:
This means 92% of my total body weight is made up of lean body mass (LBM), i.e. fat free mass comprised of muscle, bones, etc.
According to the American Council on Exercise, here are the classifications for body fat %.
Based on the above body fat % table:
The acceptable body fat % for women is higher than men because of childbearing and other hormonal functions.
Your physician or personal trainer can provide you with this service if you don’t want to invest in those affordable body fat % measuring tools.
You can also estimate (very rough) your body fat % based on the chart below.
To estimate your body fat %, find the number that intersects at your height and weight, on either the male or female chart below.
Based on the body fat % classification table above, you should now have a better idea of what body fat % you should strive for.
As a Live Leaner, I recommend you strive for at least the “Fitness” classification body fat %, but would prefer you push for the “Athlete” classification.
Here’s a real world example of how “John” can calculate his ideal bodyweight.
John currently has a decent amount of muscle since he plays recreational sports, but years of bad food decisions and a lack of a consistent workout routine has created a thick layer of body fat over his muscle.
Based on a current body fat of 30%, John calculated his current body composition as 69 pounds of fat (230×0.30) and 161 pounds of lean body mass (230-69).
Conclusion: For John to hit his 10% body fat goal, he will have to lose approximately 53 pounds of body fat in 52 weeks.
This is an example of calculating your ideal body weight and how to create a measurable weight loss goal.
Once you calculate your ideal body weight and weight loss goal, let us help you with a done for you step-by-step 7 day training program and meal plan for FREE!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.