On today’s episode of Live Lean TV, I’m showing you how to calculate your ideal body weight and body fat percentage, as well as your BMI and lean body mass.
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Timestamps:
00:00 Introduction
00:45 How To Calculate BMI
01:34 How To Calculate Body Fat Percentage
02:22 How To Calculate Lean Body Mass
02:30 Ideal Body Fat Percentage For Men And Women
02:58 How To Calculate Your Ideal Body Weight

Setting goals by first calculating your ideal body weight is an excellent place to start.

There are a few simple ways to do this, but some are more effective than others.

How To Calculate Your Body Mass Index (BMI)
BMI = (your weight in pounds * 703) / (height in inches * height in inches)

My BMI would be calculated as follows:
BMI = (175 pounds * 703) / (71 inches * 71 inches) = 24.4 BMI

According to this BMI calculation, I would be considered just inside the high end of an ideal body weight.

This is the main problem with the BMI calculation. If you have a lean and muscular build like I do, BMI calculations are not the best indicator of your ideal body weight.

In my opinion, calculating your body fat percentage is a better calculation for your ideal body weight.

How To Calculate Your Body Fat Percentage
There are several ways to measure your body fat percentage:
– Body Composition Weight Scale
– Body Fat Skin Fold Calipers
– Hand Held Body Fat Analyzer

What Is Your Body Fat Percentage?
Body Fat Percentage = Total Body Fat Weight / Total Body Weight

My body fat percentage would be calculated as:
Body Fat % = 14 pounds of body fat / 175 pounds total body weight = 8% body fat

How To Calculate Your Lean Body Mass
Lean body mass is fat free mass comprised of muscle, bones, and bodily fluids. My lean body mass would be calculated as:

Lean Body Mass = 175 pounds total body weight – 14 pounds of body fat = 161 pounds of lean body mass

According to the American Council on Exercise, here are the classifications for body fat percentage:

Essential Fat:
Men: 2-5%
Women: 10-13%

Athlete Body Fat Percentage Levels:
Men: 6-13%
Women: 14-20%

Fitness Body Fat Percentage Levels:
Men: 14-17%
Women: 21-24%

Average Body Fat Percentage Levels:
Men: 18-24%
Women: 25-31%

Obese Body Fat Percentage Levels:
Men: 25+%
Women: 32+%

How To Calculate Your Ideal Body Weight And Body Fat Percentage
To show you how to calculate your ideal body weight, I’ll share a real world example of John. John wants to be in the “Athletes” range with a body fat percentage goal of 10% body fat, within one year.

John’s current stats:
– 5″11″
– 230 pounds
– 30% body fat percentage

Weight From Body Fat:
230 pounds of total body weight x 30% body fat = 69 pounds of body fat

Weight From Lean Body Mass:
230 pounds of total body weight – 69 pounds of body fat = 161 pounds of lean body mass

John’s Ideal Body Weight Calculation Goal:
161 pounds of lean body mass x 1.10 = a goal weight of 177 pounds

John’s Fat Loss Goal:
230 pounds – 177 pounds = 53 pounds of body fat to lose

For John to hit his 10% body fat goal, he will have to lose approximately 53 pounds of body fat, in 52 weeks.

This is an example of how to calculate your ideal body weight and create a measurable weight loss goal.

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Pregnancy is an exciting time and your dietary choices can have an impact on your well-being and your baby’s growth.

Why a healthy diet matters?

During pregnancy, your body undergoes incredible changes, and the nutrients you consume play a crucial role in your health and your baby’s development. A well-balanced diet can reduce the risk of complications, promote fetal growth, and enhances your overall pregnancy experience. You’ll learn the benefits of a healthy diet and the advantages of nourishing your body and your baby with the right foods. You’ll learn what foods to favour and what foods to avoid for a safe and healthy pregnancy. Find out how to incorporate variety into your daily meals so that your meals are diverse, delicious, and packed with essential nutrients. Learn about smart snacking and choosing satisfying snacks that contribute positively to your nutrition. Understand the essential nutrients that your body needs to thrive and to safeguard against birth defects. If you follow a vegetarian lifestyle, we’ll cover how to ensure you’re getting all the necessary nutrients for a healthy pregnancy. We’ll go through how to have a healthy pregnancy weight gain, and finally we cover the pregnancy diet checklist which is a practical checklist summarizing the key components of a pregnancy-friendly diet.
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Here’s a sneak peak at what you can look forward to when you visit us for your appointment! Friendly staff, a clean office environment, and best of all, chiropractic care from Dr. Kuang!
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According to a survey from the Be Real Campaign, about 1 in 3 young people report that they are highly concerned about their body image. At a young age, many of us internalize beauty standards from society. These standards can often contribute to having a negative body image, and are made even more prominent by our age of social media. Here are a few signs you struggle with body image.

We also made a video on body dysmorphia and body dysmorphic disorder: https://youtu.be/Y4RriAr2AuU

Disclaimer: The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All content in this video is for general information purposes only, and does not replace a consultation with a doctor or health professional.

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Script Editor: Brie Cerniglia
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References:

Clemmensen, T. (2015, March 13). Shape Checking and Body Image. Eating Disorder Hope. www.eatingdisorderhope.com/information/body-image/shape-checking-and-body-image

Fardouly, J., Vartanian, L. Appearance comparisons and body image in women’s everyday lives. J Eat Disord 3, O20 (2015). doi.org/10.1186/2050-2974-3-S1-O20

Klinger, D. (2010, August 2). How Body Shame Can Affect Clothing Choices. GoodTherapy. www.goodtherapy.org/blog/how-body-shame-can-affect-clothing-choices

Understanding Body Image Struggles. (n.d.). The Jed Foundation. jedfoundation.org/resource/understanding-body-image-struggles/

Wade, T. D., & Tiggemann, M. (2013). The role of perfectionism in body dissatisfaction. Journal of eating disorders, 1, 2. doi.org/10.1186/2050-2974-1-2

www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary

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Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.

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As we grow up, our bodies change and you might start to notice differences between yourself and your classmates. These differences are normal but they can sometimes make you self-conscious

Your body image is how you think and feel about your body. Having trouble with your body image is more than just worrying about your weight! It can be anything you don’t like about your body.

The body in the mirror may be a distorted image based on a negative view of yourself. You might start to control what you eat, start over-eating, or be obsessed with working out.

Body image issues can lead to unhealthy relationships with food, your body, and even become life-threatening.

A counselor or therapist can help you get your life back on track by developing a healthy relationship with your body.

Learn more on our website! www.oasisapp.com

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Even if you’re doing full body workouts, this may still be helpful.
Watch our latest video on SLEEP: https://youtu.be/fuvbS7cdKbs
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Further Reading/Resources:

https://mightygoods.com/underweight-fashion-models/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742349/

https://www.annualreviews.org/doi/full/10.1146/annurev-vision-082114-035509?casa_token=oH_S_n2WHC0AAAAA:ThTI7Ng3gTnPinZcsetip8Te7x0rOj5CQhbQGHfky_w4WpKkSC2v7iGLibOKi5GOamrzgM27vCtS#_i15

http://go.galegroup.com.myaccess.library.utoronto.ca/ps/i.do?p=AONE&u=utoronto_main&id=GALE|A525787300&v=2.1&it=r&sid=summon

https://www.ncbi.nlm.nih.gov/pubmed/29510103

https://www-cambridge-org.myaccess.library.utoronto.ca/core/journals/the-british-journal-of-psychiatry/article/eating-behaviours-and-attitudes-following-prolonged-exposure-to-television-among-ethnic-fijian-adolescent-girls/44470008998A2B5155CE9C9691243D76

https://www.khanacademy.org/humanities/world-history/world-history-beginnings/origin-humans-early-societies/a/where-did-humans-come-from
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A quick review over the use of ideal body weight for our patients. It was discovered that some medications metabolized based on a persons ideal body weight vs their actual weight, along with other things like lung sizes for ventilation are based on the calculated ideal body weight of a patient and not their true weight. To ensure safety for them, we need to use their IBW and it helps understanding what that means and how we calculate it.

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This video shows Dr. Evan Matthews providing a brief overview of how to calculate optimal body weight when you know a person’s current and goal percent body fat and current body mass.

Optimal Body Weight Calculations Based on Body Mass Index (BMI)

Order of Operations Crash Course

Estimating Resting and Total Energy Expenditure – Harris Benedict Equations

Body Composition Assessment for Health

Body Mass Index (BMI) calculations

Exercise and Fitness Calculations Playlist

Link to Dr. Evan Matthews website.
https://sites.google.com/site/evanmatthewseportfolio/home
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A diverse cast of models shows how the standard of beauty for women has changed dramatically over time.

Find out more about how our perception of women’s beauty has evolved: http://www.buzzfeed.com/eugeneyang/womens-ideal-body-types-throughout-history#.ohrrLWZkZ

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