How to Determine Your Ideal Weight

How can you determine your ideal weight? Just how much fat and
how many calories should you consume to reach and maintain a
healthy weight?

One answer won’t work for everybody. So you need to do some
figuring to determine how much fat and how many calories you can
have. First, you need to determine your ideal weight. Here is a
simple method to determine what that weight should be:

For Women: The ideal weight for a woman who is exactly 5
feet tall is 100 pounds. For every additional inch above 5 feet,
add five pounds. If you are shorter than 5 feet tall, subtract
five pounds for every inch you measure below 5 feet.

Next, determine whether you have a small, medium or large frame.
Using a measuring tape, measure your wrist. If your wrist
measures exactly 6 inches, you have a medium frame and the
weight number you calculated above, does not need to be
adjusted. If your wrist measures less than 6 inches, subtract 10
percent from your ideal weight. If your wrist measures more than
6 inches, add 10 percent to your ideal weight.

For Men: The ideal weight for a man who is exactly 5 feet
tall is 106 pounds. For every additional inch above 5 feet, add
6 pounds. To determine whether you have a small, medium or large
frame, measure your wrist. If your wrist measures exactly 7
inches, you have a medium frame and you do not need to adjust
your ideal weight. If your wrist is smaller than 7 inches, you
have a small frame and should subtract 10 percent from your
ideal weight. If your wrist is larger than 7 inches, you have a
small frame and should add 10 percent to your ideal weight.

Okay, now that you know what your ideal body weight should be,
let’s take a look at how many calories your body needs each day.
Before we do this however, you need to take into account your
level of activity.

If you are totally inactive and usually get no exercise,
multiply your adjusted ideal weight by 11. If you get regular
exercise two or three times a week, multiply your adjusted ideal
weight by 13. If you get regular exercise four to five times a
week, multiple your adjusted ideal weight by 15. And finally, if
you get regular exercise six to seven times a week, multiply
your adjusted ideal weight by 18.

Now that you know your ideal weight and how many calories you
need each day you can easily figure out how much fat you can
eat. Most nutritionists recommend that you limit daily intake of
fat to 30 percent of your total calories. However, if you want
to lose weight or have a history of heart disease or cancer,
limit your daily fat intake to 20 percent of your total calories.

Let’s take a look at a real life example. If Jane is a 5 foot 4
inch woman with a medium frame her ideal weight is 120 pounds.
Jane is trying to lose weight so she needs to keep her fat
calories down to about 20 percent.

Jane is exercising two to three times a week so we can multiply
her ideal weight by the number that matches her activity level,
which is 13. Now we know that Jane needs 1,560 calories each day.

If we take 20 percent of 1,560 (1,560 multiplied by .20) we get
312. Next, translate fat calories into fat grams (this will make
it easier for you to read food labels). One gram of fat equals 9
calories. So if we divide 312 by 9 we know that Jane can eat
about 35 grams of fat per day.

Because Jane is over weight and trying to lose, her ideal weight
and current weight do not match up. Jane needs to adjust her
total calorie consumption. In order for her to lose one pound,
she needs to eliminate 3,500 calories.

One simple solution is to lose a pound a week. That’s a worthy
and healthy goal. It’s important to remember that your weight
should be lost gradually. It’s generally not recommended to try
to lose more than two pounds in a week. Attempting to do so may
cause health risks, and on top of this you’re unlikely to be
successful.

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