Doc Bunkum
New member
When it comes to weight loss, invariably you hear statements like "I need to lose 40 lbs” or “I want to get down to 150 lbs” (or some such number). Where did those numbers come from anyhow? How did you arrive at the goal of losing 40 lbs? Or how do you know if 150 lbs is a totally realistic figure for you?
That's the problem with using BMI charts or height/weight tables. The figures they use are based on the "average" of a large group of people. They might not apply at all to you. Everyone is unique. These charts don't consider your genetics, bone density, hereditary factors, or current level of musculature, to name only a few factors that can make a large difference.
So how then do you select a realistic goal weight then?
Well, there is a method. You’ve likely not heard this before. And if you search the net you’re not likely too find it either because this method is not generally well known.
It’s called the Target Weight Formula and is based on your body composition, not on body weight which is relatively meaningless.
The first thing you need to do is to determine your current body composition. It’s a simple method to get this figure from a local gym or university that has a sports med program. Or get an inexpensive set of calipers for $20 from a place like Accu-Measure and do it yourself with a 5 point analysis. Forget those Tanita scales – they’re way off.
Accuracy isn’t as important as consistency. As long as the same person measures the same way every time, you can track changes over time.
Now let’s assume you weight 264 lbs and had the BCA done and found you were 43% body fat. That would mean you had 113 pounds of fat and conversely 151 lbs of lean.
So instead of picking a number out of the hat and deciding to drop 50 lbs to 214 as an immediate goal, you decide instead to lower your body fat from 43% to 35% as your first target. This 8% reduction should make noticeable gains in health and appearance.
So the question is, once you reach your goal of 35% body fat, what would your bodyweight be? Unless you work with numbers all day, that question will likely have you scratching your head.
But using the Target Weight Formula, you can easily find the answer.
It goes like this:
Target Weight = LBM (lean body mass) divided by (1 - desired body fat as a decimal)
Let’s translate all that into English!
We have the necessary numbers so let’s plug them into the formula. From the assumptions above…
TW = 151 (lean body mass) divided by (1 - .35 (35% - the target body fat % as a decimal)) = 232 lbs.
What this is saying is that if you lower your body fat to 35%, you should weigh in around 232 lbs on the scale. This is a healthy and realistic immediate goal to aim for. Once you lower your bf% to 35%, take a month to maintain and let your body stabilize and to learn new healthier eating habits.
At 232 lbs and 35% bf, your body composition now becomes 81 lbs fat, 151 lbs lean.
Then do another cycle. Set 30% as you next goal. Your bodyweight would then drop to…
Target Weight = LBM (lean body mass) divided by (1 - desired body fat as a decimal)
Target Weight = 151 divided by (1 - 30%) = 215 lbs.
At 30% body fat, your scale weight should now be in the 215 lb range.
Of course, with this method is the assumption that you’ll be exercising to “burn” fat with the goal of maintaining as much of your current lean mass as possible by using resistance exercise. This is the modern approach to losing weight.
You’ll be a lot healthier too losing fat rather than just pounds that the scale shows. Being healthy should be the primary goal of any fitness/weight loss program. Next time you have to lose “weight”, consider this method instead of the traditional “starving off the weight” way.
That's the problem with using BMI charts or height/weight tables. The figures they use are based on the "average" of a large group of people. They might not apply at all to you. Everyone is unique. These charts don't consider your genetics, bone density, hereditary factors, or current level of musculature, to name only a few factors that can make a large difference.
So how then do you select a realistic goal weight then?
Well, there is a method. You’ve likely not heard this before. And if you search the net you’re not likely too find it either because this method is not generally well known.
It’s called the Target Weight Formula and is based on your body composition, not on body weight which is relatively meaningless.
The first thing you need to do is to determine your current body composition. It’s a simple method to get this figure from a local gym or university that has a sports med program. Or get an inexpensive set of calipers for $20 from a place like Accu-Measure and do it yourself with a 5 point analysis. Forget those Tanita scales – they’re way off.
Accuracy isn’t as important as consistency. As long as the same person measures the same way every time, you can track changes over time.
Now let’s assume you weight 264 lbs and had the BCA done and found you were 43% body fat. That would mean you had 113 pounds of fat and conversely 151 lbs of lean.
So instead of picking a number out of the hat and deciding to drop 50 lbs to 214 as an immediate goal, you decide instead to lower your body fat from 43% to 35% as your first target. This 8% reduction should make noticeable gains in health and appearance.
So the question is, once you reach your goal of 35% body fat, what would your bodyweight be? Unless you work with numbers all day, that question will likely have you scratching your head.
But using the Target Weight Formula, you can easily find the answer.
It goes like this:
Target Weight = LBM (lean body mass) divided by (1 - desired body fat as a decimal)
Let’s translate all that into English!
We have the necessary numbers so let’s plug them into the formula. From the assumptions above…
TW = 151 (lean body mass) divided by (1 - .35 (35% - the target body fat % as a decimal)) = 232 lbs.
What this is saying is that if you lower your body fat to 35%, you should weigh in around 232 lbs on the scale. This is a healthy and realistic immediate goal to aim for. Once you lower your bf% to 35%, take a month to maintain and let your body stabilize and to learn new healthier eating habits.
At 232 lbs and 35% bf, your body composition now becomes 81 lbs fat, 151 lbs lean.
Then do another cycle. Set 30% as you next goal. Your bodyweight would then drop to…
Target Weight = LBM (lean body mass) divided by (1 - desired body fat as a decimal)
Target Weight = 151 divided by (1 - 30%) = 215 lbs.
At 30% body fat, your scale weight should now be in the 215 lb range.
Of course, with this method is the assumption that you’ll be exercising to “burn” fat with the goal of maintaining as much of your current lean mass as possible by using resistance exercise. This is the modern approach to losing weight.
You’ll be a lot healthier too losing fat rather than just pounds that the scale shows. Being healthy should be the primary goal of any fitness/weight loss program. Next time you have to lose “weight”, consider this method instead of the traditional “starving off the weight” way.
