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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How To Calculate Your Ideal Body Weight And Body Fat Percentage (BMI & LEAN BODY MASS) | LiveLeanTV

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