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Ideal Weight

onikonor
onikonor Posts: 473 Member
edited December 2024 in Health and Weight Loss
So I've been browsing on the website to try to determine what weight I should aim for. There were a number of web sites that recommend weight based lean body mass +body fat %. They calculate this based on a number of measurements including wrist, forearm, waist, hips, elbow, etc.

In your experience, is this an fairly accurate method to measure body fat % to determine lean body mass? If not, is there anything else I can do to figure out how much to lose?

I.e. for me it calculated that I have about 118 lb of lean body mass at 5'5 (female). Does this make sense I should aim for 145 lb to 155lb? This seems really high. I remember at the end of university being around 145 and feeling like I could stand to lose a few pounds.

Replies

  • Karen5732
    Karen5732 Posts: 64 Member
    I am 5'5" as well and I try to aim to be around 142lb, That is the weight that I feel comfortable at, but it's what you are happy with that counts, it varies from person to person. I also have hypothyroidism and found that since my medication has been sorted at the right dosage it becomes easier to lose the weight.
  • susannamarie
    susannamarie Posts: 2,148 Member
    Well, you know, it's not like you're going to skip over 145 on your way down :p

    So you can always get to 145 and take a good look at yourself in the mirror, and either decide 'yeah, maintain' or 'nah, lower' :P
  • byock
    byock Posts: 23
    I always have a hard time with question like this. It's just a meaningless number, The mirror is the best way to judge. When you like what you see in the mirror, you are at your ideal weight.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    The American College of Sports Medicine recommends basing your Ideal Weight on your current lean body mass and your goal body fat %. So, if you are currently 118 pounds of lean body mass (Total weight minus fat mass) and want to be 20% body fat, then your ideal body weight would be 147.5. At 147.5 pounds, with 20% body fat, then you will still have 118 pounds of lean body mass. If you adjust your goal body fat %, then the number would change, with the ideal weight going down when you lower the goal body fat %. If you wanted to be 10% body fat, then it would give you an ideal body weight of 131 pounds.

    The ACSM formula as we were taught in my classes is:

    Lean body mass / (1 - goal body fat % in decimal form) = Ideal body weight

    This is how I determine goal weights for my clients.
    16 years Certified Personal Trainer and Group Exercise Instructor
    9 years Certified Sports Nutritionist
    Bachelors in Exercise Physiology with a Minor in Nutritional Science
    ACSM Certified Clinical Exercise Specialist
    NSCA Certified Strength and Conditioning Specialist
  • onikonor
    onikonor Posts: 473 Member
    Thanks for your help everyone. I guess I will see which weight looks and feels best, but it's quite discouraging knowing I still have a long way to go!
  • adalychee
    adalychee Posts: 28 Member
    My question in all of this is how to determine an ideal lean body mass. Obviously that varies a lot depending on personal goals, but is there a ballpark estimate of how much LBM a person would have at different heights for different levels of fitness ("average", "fitness", "athlete", etc, like with BF%)?
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    My question in all of this is how to determine an ideal lean body mass. Obviously that varies a lot depending on personal goals, but is there a ballpark estimate of how much LBM a person would have at different heights for different levels of fitness ("average", "fitness", "athlete", etc, like with BF%)?

    Here are the guidelines from the American Council on Exercise (ACE).

    BodyFatPercentages.gif
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