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

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.

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

Live Lean TV

[LiveLeanTV]

QOTD: What is your ideal body weight? What is your body fat percentage goal?

[meganpulvermacher]

This was so helpful! BMI has always left me confused me about the "number" I should be shooting for, even though I don't really focus on weight...it's helpful to have a reference point for my data-driven mind. Thanks Brad!

[Indeed]

Back when i was young and very into lifting/sports, i was 15% bf and just in the "obese" section of the bmi. Every physical exam me and my doc would chuckle about it.

[a.kraihan]

Hello there, have you thought about this kind of diet plan called the Fenoboci Diet Plan? My sister says it helps people lost lots of weight. Is that possible? I also read a lot of great review relating to this diet plan. Thoughts?

[yeetusselfdefeetus]

BMI is so wrong because I'm FAT and I know it but BMI says I'm underweight

[ajazahmed]

Great information bro I’ve checked mine today it’s 24 I need to bring it down more I’m 72kg

[bondjane]

too fast. Too confusing for me.
I can't do the math.
How about 197 lbs. 5ft 2" tall BMI 33. Can U tell me what I need to do to lose weight.
I can't work out.I am disabled with many bone disorders.

[alexiaminter]

If you have a five by five square of fat and a five by five square of muscle, the muscle is heavier since it is more dense. That is what he means

[jenniferdonnelly]

I'm 6'1" 363 63% body fat and need to get down to 31% body fat how much weight should I lose?

[klw]

The BMI index is bullshit for lack of a better word. I am 5' 11" also and having a range of like 133 lbs to 179 lbs is ridiculous.
If I weighed on the low end I would like I had been in a POW camp

[samyyyyyyy]

Did anyone else notice that his math was wrong on the body fat % to weight?

If you use his formula for finding your body weight at a specific fat percentage it’s incorrect. His example had “John’s” lean body weight at 161lbs while weighing 230lbs and his body fat at 30% — he calculated 10% body fat being 177lbs using 161*(1.10) but if you do the same equation for 30% body fat you end up getting 209.3 instead of his actual weight of 230... the correct formula should be 161/(1-0.30).

This really tripped me up. Hope this helps.

[jamesm]

I'm 16 years old I'm practically 5ft 10 and I weigh around 57kg is that underweight?

[mrs.w]

I had a dexa scan. Most accurate. My body fat is 14%. Those other machines use estimations due to age. I am in my mid thirties. But I am 14% body fat and I am 5ft 6 and weigh 156 pounds. I am in the athletes classification. Dexa scan is way more accurate. I am super lean and muscular. But my BMI is 25.2 slightly overweight.

[erikknudsen]

I'm 5'11, 150 pounds.  I have always weighed around 170, do a lot of cycling, but this winter lost 20 pounds and am really enjoying how much faster I'm able to climb.  I'm not even in the best cycling shape yet (end of winter), and am already breaking PR's on big climbs.  Love it, can't wait to really start hitting it hard on the bike.  And I'm 42.

[kmrazordesigns]

Just to let you know your maths is wrong. For 10% body fat you would times the lean mass by 1.11 as the lean mass is only 90%. Or more accurately, lean mass divided by 0.9 (lbm x 1.1 gives a body fat % of 9.1)

[IllusArt]

You guys are forgetting that the BMI should be calculated with your frame size e.g. small, medium or large frame.

[tbobtbob]

I looked at the idel weight charts that said that at 6'6" I should weigh 190 lbs. That's insane. I weigh 225 now and am looking a little skinny. The older I get the more I see how the healthcare industry has destroyed the health of so many people. A recent study showed that only 5% of medical interventions were considered successful. I was unsurprised.

[trinidadrodriquez]

I am 207 6 foot 1 inch in height and supossively I'm pretty overweight.

[stevenbuchanan]

Im inthink 58 about 150 tone not buff i was under 130s overate hit 205 and bow im happy

[peytonthedude]

I'm 100 pounds and 5'2 and a half. Is that overweight