Obviously, depending on where you are, it might take a while to reach your ideal body composition. A body fat percentage chart (like the ones below) shows if you have a healthy body fat percentage, a too high or too low body fat percentage. As you can see, your sex and age count considerably when it comes to a healthy body fat percentage.First, when you look on the chart above, you can easily see that the body fat percentage in women is higher. COPYRIGHT NOTICE: We reserve the right to pursue unauthorized users of written content and images copied from this website according to DMCA. The most common method of measuring your ideal weight is using the Body Mass Index (BMI), which measures the relationship between your weight and your height.
Do you notice anything wrong with the traditional BMI calculation, which is used in almost every weight loss study? Using BMI, just about every NFL football player is considered obese, even though most have very low body fat percentages. It turns out there’s a MUCH better way to calculate your ideal weight that takes into account your body fat percentage.
Let me give you an example of this ideal body weight formula in action so you can see why it’s so useful. I hope this has cleared up some confusion for you and highlighted the importance of thinking about your weight in terms of your body fat percentage. There’s a theoretical weight maximum that any musculoskeletal system can support without surpassing health-risking, excessive body fat.
The only way for someone to exceed the weight maximum is to pack on adipose tissue (body fat).
To calculate your weight maximum, starting from a baseline, which differs for males and for females, add or subtract weight.
The LBM formula is definitely not appropriate for population studies, but I find it EXTREMELY valuable with individual clients and use it all the time.
That formula is much to simple to take into account all the varying skeletal sizes that people of the same height have. Thanks Marc, and what is your suggestion on how much muscle is a decent amount of muscle to gain? This article didn’t say how much your minimum fat weight should be or can be, mine is 16.96 is it unhealthy to go lower? I am trying to figure out ideal body weight, but I can’t get the calculation to come out right? I went to the gym and found out I have 20% body fat I am a tall female and was told my ideal % is 15-17%.
And you’re right Marc, I just searched and found photo examples of women at the various percentages and I think your estimation is pretty accurate, that’s what I look like!

I forgot to add I do eat a fair amount of cheese, otherwise my diet is very good, not much else high in fat. Like the website… So I always wondered what my bmi is right now I use to to be really big at about 320lbs with 49% body fat but since then ive gone through four years of football and two of basketball and lifting and running basically everyday now im down to 235lbs but it still says i have around 18% and the only place I really have fat now is my lower stomach does this sound right??? One more question, would you suggest I increase my weight lifting during my weekly regimine?
Don’t try go below that 17% limit for women and 9% for guys, your goal is to be healthy. Once you reach this goal, to maintain that physique for the rest of your life, you will have to rely on your high metabolism to keep you trim. If you eat right, sleep right, and manage your stress through our upcoming productivity tips, there is very slim, very near zero, chance that you will fail.
You'll find below a fat percentage chart for each of the sexes - in fact, these are the same charts that all our weight loss coaching clients get.Along with Tom Venuto's Burn the Fat Program, the "Bible" of weight loss and one of the best fat-burning systems available helping you easily reach and stay at your ideal body fat percentage, these charts are very helpful when you want to lose weight AND get fit at the same time. This website is not designed to, and should not be construed to, provide medical advice to you or any other individual for diagnosing, treating or curing any disease and is not intended as a substitute for medical or professional care and treatment.
Please do not copy or unscrupulously reuse the content of this website for commercial purposes. There’s a formula to calculate your goal weight more precisely so you can have that magic number in your head that motivates you to eat well and train hard.
It does not seem to matter though as I used pounds and inches on the metric scale and received a reasonable result. I am 29, 5’5, & 140lbs, 27% body fat- I want to be leaner but muscular (not just lean and toned)- should I focus at staying this weight or be headed more in the 130 direction? I walk everywhere and go to the gym 5 times per week for more than an hour at a time doing a mix of cardio, resistance and stretching. Right now I am doing cardio 3-4 times, lifting twice a week and following up with 1-2 classes of bikram yoga. In fact, every time you lose 5% body fat, reward yourself with a trip to buy some really cool looking underwear. You can reproduce limited parts of it for non-commercial use only, as long as you include an active link back to this site. In fact, Ancel Keys is given credit for popularizing BMI in a 1972 paper, but he explicitly stated BMI was appropriate for population studies, NOT individual diagnoses.
Using this information, we know that his LBM is 156 pounds and the amount of body fat he has is 44 pounds. So keeping his LBM at 156 pounds, Jake needs to drop 16 pounds of fat to reach his desired body fat percentage of 15%. I’ll be following up with some articles on the various ways to calculate your body fat percentage.

My goal is to reach 7-8 percent body fat, but my goal as is how much to actually weigh is where I get lost and confused. I’m 5ft5 and weigh 135lb but I am very slim and you can see the muscles on my stomach and all over my body and people always comment on how fit I look and how slim I am. I believe for me to achieve the 24% body fat goal I would need to weigh 141… Is this correct? We’re not here to judge, all we care about is that¬†YOU are HEALTHY and HAPPY¬†with yourself.
There’s nothing like shopping for pair of knickers size SMALL when you have always been shopping for LARGE. Using the Ideal formula seems more accurate but leaves me needing to knockoff 10 lbs of fat. I know I need to gain weight and build muscle, but I just don’t know how much weight or muscle I should actually gain.
Before I went to the gym I did about the same amount of exercise and it was always varied, I’ve grown up doing a lot of dance, gymnastics and cycling. I personally struggle going below 21.5% for longer than 2 weeks, and I, too, need a lot of discipline. I haven’t met any), so my guess is the emotions you are feeling regarding your body weight are quite common.
Well, that's because your metabolism gradually begins to slow down when you get older and as your muscle mass tends to naturally diminish, your body fat starts to increase. My goal is to achieve a lean and muscular physique that of a fashion model, decent amount of muscle with low body fat. I feel very fit, my fitness level is above most of my friends and I look good, I wouldn’t really want to lose any more fat because I think it would make my face too thin. Otherwise, you are going to stress your body out and it will be very difficult to keep lean muscle, which means you will gain weight back even easier. Could it be that I store a lot more round my organs than under my skin on top of my muscles?
If that is the case, could it be that the level of fat around my organs could be unhealthy? I worry slightly as there is a history of hear disease and liver failure in my family (although they were drinkers, I’m not).

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