Easy Ways to Calculate Your Goal Weight and Maximum Weight
Thursday, September 24, 2009
Board Certified Clinical Nutritionist Byron J. Richards,
Calculating your Body Mass Index (BMI Body Mass Index. BMI is a statistical measurement of body weight based on the person's height and weight. It does not actually measure the body fat percentage but provides an estimation of a healthy body weight. Normal BMI for adults ranges from 18.5-24.9) is seldom done due to the complexity of the formula. Yet, it is important for people to have a good idea when extra weight is heading in the direction of disease risk. Researchers are now proposing a simple way for individuals to understand their “Maximum Weight Limit1.”
In addition to your weight, one of the easiest ways of doing this is to measure your waistline and compare it to your height. Optimal is a flat stomach. Maximum Weight Limit is a waistline measurement that is ½ your height. This measurement applies to all age groups including children. Once you go over that it has been proven that the likelihood you are forming plaque along your arteries is quite high.
A simple way to calculate your goal weight is to use 5 ft tall as the 100 pound baseline. For each inch you are over 5 ft add 5, 6, or 7 pounds depending on your frame “thickness.” A slender bone frame is 5 pounds, a medium frame is 6 pounds, and a larger bone/heavier frame is 7 pounds. For example, the goal weight for a woman who is 5’ 4” and has a medium frame is 124 pounds (6 x 4 = 24, plus 100). The goal weight for a man who is 6’3” and has a large frame is 205 pounds (7 x 15 = 105, plus 100).
The newly proposed guidelines for Maximum Weight Limit are figured as follows:
Women: Use a baseline height of 5 ft. The maximum weight for this height is 125 pounds. For each inch taller you are you add 5 pounds (or subtract 5 pounds for each inch if you are shorter than 5 ft).
Men: Use a baseline height of 5’9”. The maximum weight for this height is 175. For each inch taller you are you add 5 pounds.
Always remember that these are guidelines. Individuals with more muscle can weigh more and be healthier, so there could be an extra 5-10 pounds of muscle for a generally fit individual who exercises regularly and more than that in an athlete.
The value in having simple ways of calculating a goal weight and maximum weight is that it helps you to know a realistic objective as well as the point you are crossing the line into significant disease risk.
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