Ideal body weight is generally based on what would be considered a healthy weight range relative to your height -- also known as your body mass index, or BMI. By knowing your current lean body mass and setting a goal body fat percentage, you no longer need to use a general range and can make a more precise calculation of what weight would be ideal for you.
Ideal Weight Calculation
Step 1
Write down your total body weight and multiply it by your body fat percentage. This equals the amount of your weight from fat.
Step 2
Subtract your fat weight from your total body weight. This equals your lean body weight.
Step 3
Determine a goal body fat percentage you would like to achieve and write that number down in decimal form. For example, if you decided 12 percent body fat as your goal, write it down as 0.12. Now subtract your goal fat percentage from 1. This equals your target percent of fat-free weight.
Step 4
Divide your lean body weight by your target percent of fat-free weight. This gives you your ideal body weight based on your goal body fat percentage.
Tips and Warnings
- When possible, use the most accurate techniques for measuring body fat percentage. This provides you with the most accurate lean body weight and helps you avoid subsequent inaccuracies in your calculations. The American College of Sports Medicine suggests underwater weighing and Dual Energy X-Ray Absorptiometry (DEXA) as the most accurate methods. Although more practical and less expensive measurement techniques exist, such as skin folds and hand held instruments, they can be anywhere from three to eight percent inaccurate.
- Ideal body weight should be based on reasonable expectations and scientific research as it relates to healthy weights. To avoid potential health problems, body fat percentages should not fall below the essential range which is three to five percent for males and eight to twelve percent for women, according to exercise physiologist Dr. George A. Brooks.
Things You'll Need
- Calculator
- Paper and pencil
- Body fat percentage measurement
References
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "Exercise Physiology: Human Bioenergetics and Its Applications"; George Brooks, Thomas Fahey, Kenneth Baldwin; 2005
- "Fit and Well"; Thomas Fahey, Paul Insel, Walton Roth; 2011
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