Now that you understand the importance of body fat versus body weight and you understand that height and weigh charts are worthless, how do you figure out your ideal weight? Well, first of all, it doesn't matter what you weigh! If you are solid muscle without an ounce of visible fat on your body, do you honestly care how much you weigh?
That said, it's still wise to have a weight goal in pounds as well as a body fat percentage goal. You can only determine a "true" ideal weight if you know your current body fat and the body fat level you want to reach.
The ideal weight formula:
To find your ideal bodyweight, you need to know your desired body fat percentage your current weight, body fat percentage, and lean mass. Then, to calculate your ideal weight, you simply divide your current lean mass by your percentage of lean mass at your target body fat percentage. The formula is:
Current Lean Mass_
Example: You are male Your weight: 194 Your body fat: 18%
Your fat weight: 34.9 lbs. (18% of 184 lbs) Your lean mass: 159.1 lbs. (total weight - lbs. of fat) Your target body fat percentage: 12% (.12)
Determine your percentage of lean mass at your target body fat by subtracting your desired body fat from 1: (1 -.12 = .88) Divide your current lean mass by your percentage of lean mass at your target body fat percentage to yield your ideal weight: (159.1/.88 = 181) Thus, your ideal weight at 12% body fat is 181 lbs.
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