Arbitrary Height/Weight Goals

Azdak

I regularly see people posting topics asking for advice on what someone of a particular height should weigh ("5'6"--What is Your Goal Weight?").

The answers received will be of limited value. A "goal weight" should be based on a "goal body fat percentage" and the person's fat free mass (FFM).

The reason for this is pretty straightforward: There is a wide range of "ideal weights" for any given height. That is because there is a wide range of body sizes, and a scale weighs everything, "good" and "bad".

Here is an example: Last year, over a period of 4 weeks, I did assessments on 3 women, all of whom were 5'4" tall. Their FFM were 81lb, 96lb, and 110lb respectively.

If we set a body fat % of 24% as a "goal" (pretty reasonable and achievable), the "goal weights" would be 107lbs, 126lbs, and 145lbs respectively. That's a 40 lb range of "goal weights" for the same height.

If you don't know your body fat percentage, then it is difficult to set weight goals that are most appropriate for you. If you do know your FFM (also known as "lean mass" or "lean body weight"), then you can divide that number by (1 - goal body fat %) to calculate a "goal scale weight".

For someone with a FFM of 100lbs who has a target body fat % of 25%, that means dividing 100 by 0.75 (1-0.25). The estimated target weight is 133lbs. (Keep in mind that the "target weight" will change if FFM changes).

Using FFM and body fat % will give you a target weight that is much more realistic for your body.

carrieous

I just want to look good on the dance floor

skinnyjeanzbound

Thanks so much!! :flowerforyou: I'm 5'7" and currently at 190 and 33% BF. My goal is 26% which I believe means my goal weight is 168 lbs. (I'm math challenged, so this might be wrong:laugh: )

I had "loosely" chosen a goal weight of 170 but was really just guessing based on how I currently look and feel. Your formula helped give me a more concrete basis for my goal weight.

I also realize that once I reach that goal, I may want to shoot for a lower BF% and weight which I will then recalculate.

Thanks again!

wild_wild_life

Very helpful, thank you! Doesn't this assume no significant loss of LBM while dieting?

Azdak

Very helpful, thank you! Doesn't this assume no significant loss of LBM while dieting?

Yes. Any "goal weight" is a moving target and will be affected -up or down- by changes in lean mass.

harlanJEN

EXCELLENT post!

I also "preach" this to my clients and my MFP peeps.

Will provide myself as an example.

I'm 5'4. ( age 50) 185 pounds. 27% BF. I wear size 8 jeans.

I started at 238 pounds, unknown BF (prob 40%ish ) and size 18 jeans.

My goal is 23% BF which will extrapolate to 175 pounds, size 6 jeans.

I'm routinely guessed to be 155 pounds. Body Composition with lots of wonderful FFM. For. The. Win.

cafeaulait7

Awesome post!

Every time I go to a new medical professional, they think I put down the wrong weight (or they transposed the numbers) and re-check it with me, lol.

I really wish I hadn't driven myself crazy in my teens trying to be my friends' weight range. I actually look much worse then: skinny but then oddly wide in the ribs, etc, from my bone structure. I prefer to be wide-framed + muscular like nature apparently intended. It looks much more balanced and not odd!

meshashesha2012

agreed. my current weight goal is mainly about losing a certain % of my body weight that will more than likely help with my blood pressure issue. beyond that i dont care about weight and my goal i more size related

ayalowich

I've not seen any device that can tell me a reasonable body fat % that I felt I could rely on. Any thoughts on what one should use to establish a baseline that doesn't include going in for expensive testing?