This is a quick follow up to this mornings post where I was talking about finding good data on which to set fitness goals: Once More Dear Friends
I did some more searching and found two articles written by the same guy on the same website. I’ve visited his site before and even emailed him once with a question which he graciously answered. So, I believe that the information on his site to be very reliable. Here are the two recommended articles for your further reading enjoyment:
and… brace yourself because here is the ABSOLUTE BEST ANSWER I’ve found to the question “How much should I weigh?”
Step 1 — decide what body fat percentage you want to be:
I want to be between 10-12%
Step 2 — go weigh yourself
I weigh 320 lbs as of this morning (down from my heaviest of 332 but still very large)
Step 3 — figure out your current body fat percentage.
I have a body fat of 40.65% as of this morning (down from my fattest at 43% but still way too much body fat) FYI 40.65% is .4065 in decimal notation. If you are not good at math then google “How to convert percentages to decimal” but basically the short way to convert from a percentage to a decimal is by removing the percentage sign and moving the decimal point 2 places to the left thus 40.65% = .4065
Step 4 — Calculate your Lean Body Mass (LBM): Total Weight x (100-Body Fat percentage) = LBM
Using my numbers >>> 320 x (1 – .4065) = 189.92 >> round up to 190 lbs
Step 5 — Use the following formula to get your goal weight: Lean Body Mass/(1 – Desired Body Fat Percentage) = Goal/Ideal weight
Using my numbers >>> 190 / (1 – .10) = 211 on the low end
Using my numbers >>> 190 / (1 -.12) = 216 on the high end
So… [drum roll please] My goal weight is 211-216 lbs. Which is bullpoop! Based on my personal experience when I was that fit in the past, my goal weight should be 185-195. So… I’m guessing that the body fat percentage given to me by my scale is off.
I guess I’ll have to get a professional BF evaluation done! Stay tuned for future updates.
But the good news is that at least my numbers in my spread sheet match what the numbers that a pro fitness guru dude says they should be! For the full article from which I got this formula check out:
See ya on the dance floor!