- Schofield Equation - October 31, 2023
- Physical Activity Level (PAL) - October 31, 2023
- BMR vs TDEE - October 30, 2023
Not Just a Number on the Scale …
Dieters often aim for a specific weight, a goal which can add unnecessary pressure to health and diet. The following options can help take the pressure off.
- Option 1: Use BMI to find your healthy weight range
- Option 2: Aim for a body fat percentage that falls within the acceptable or fitness ranges
- Option 3: Aim for a waist measurement that is less than that regarded as overweight
Use BMI to Find Your Healthy Weight Range
Normally, BMI (Body Mass Index) is calculated on an individual’s current weight to find the weight classification they fit into – for example, underweight, overweight or obese. It can also be used in reverse to find the weight range that would be healthy for the individual’s height.
To find your own BMI goal range, start with your height to find the weight range considered healthy for you.
| EXAMPLE: FINDING A TARGET RANGE BASED ON BMI | ||
| Height | 5′ 9″ | centimeters |
| Current weight | 200 lbs | kilos |
| Current BMI | 29 | 29 |
| Current BMI weight classification | Overweight | Overweight |
| Healthy BMI weight ranges for 5’9″ (target range) | 125 lbs to 168 lbs | kilos to kilos |
| BMI values for healthy weight range |
Use Body Fat Percentage to Find Your Healthy Weight Range
The following ranges are from the American Council on Exercise (ACE) and therefore would be suitable as target ranges.
| BODY FAT PERCENTAGE CLASSIFICATIONS | Women | Men |
| Fitness body fat range | 21-24% | 14-17% |
| Acceptable body fat range | 25-31% | 18-24% |
Body fat percentage is tricky to measure but can be estimated by formula – using a calculator – or measured using a variety of techniques – from simple fat calipers through to sophisticated and sometimes expensive technologies.
Waist Measurement
Waist measurement is correlated with body fat so can be useful as a benchmark. The measurements below are considered overweight, therefore aim to reach these levels or below.
| AIM TO REACH THESE MEASUREMENTS OR LESS | INCHES | CENTIMETERS |
| For women (non-pregnant) | 35 inches | 88 cm |
| For men | 40 inches | 102 cm |
References
- Exercise physiology: An integrated approach (Raven, Wasserman, Squires, Murray) International edition
- https://www.acefitness.org/resources/everyone/tools-calculators/percent-body-fat-calculator/