How to Determine Your Ideal or Goal Weight in the Healthiest Way

Determining your ideal or goal weight can be challenging as many internal and external factors influence our perception of how much we should weigh and how we should look.

However, the things that society deems to be most important when it comes to weight should just be the sole focus. Beyond the number on the scale, body composition, metabolic health, and how we feel physically and mentally must be considered

In this article, we discuss how to determine your ideal or goal weight in the healthiest way. We cover the body mass index (BMI), waist-to-hip ratio (WHR), and body fat percentage, and the best approach to reach your goal weight.

Methods To Determine a Healthy Weight

There are many different methods for determining healthy weight. Below, we discuss and show you how each works its limitations, and why they can be combined to provide us the full picture.

BMI (Body Mass Index)

Body mass index categorizes adults into groups based using their height and weight. Scientific sources highlight it represents an index of an individual’s fatness.

How To Measure

It works by dividing a person’s weight in kilograms by their height in meters squared. The BMI will then align with a category of weight which ranges from underweight to obese.

Measurement instructions:

1. Measure your waist circumference at the narrowest point (above the belly button).
2. Measure your hip circumference at the widest part of your hips.
3. Divide waist by hip measurement.

Below are the weight ranges:

• Under 18.5 — Underweight
• 18.5 – 24.9 — Healthy Weight
• 25 – 29.9 — Overweight
• 30+ — Obese

For Example

• Weight (kg) / Height (m²) = BMI
• 80 kg / 1.70m² = 27.7

Based on these figures the individual would be categorized as overweight.

Limitations

The BMI while great for determining fatness for untrained individuals doesn’t differentiate between fat and muscle making it a poor indicator of body fat percentage.

For trained individuals, this can be shown as overweight or obese due to muscle mass weighing more than fat.

Waist-To-Hip Ratio (WHR)

The waist-to-hip ratio can be used to measure fat distribution which can highlight health. Studies highlight high WHR can have a negative association with women’s health, including cardiovascular disease, type 2 diabetes, gall bladder disease, menstrual irregularity, and poor fertility.

How To Measure

WHR is calculated by dividing waist circumference in centimeters (cm) by hip circumference in centimeters (cm).

WHR Ranges

• Low — 0.80 or lower
• Moderate — 0.81–0.85
• High — 0.86 or higher

For Example

• Waist (cm) ÷ Hip (cm) = WHR
• 70 cm ÷ 80 cm = 0.875 (High)

Limitations

The waist-to-hip ratio can be used to determine and measure fat distribution, however, this does not take into account whether fat is visceral or subcutaneous and it does not provide enough information alone, requiring other measurements such as BMI and body fat percentage.

Body Fat Percentage

One of the most effective ways to determine your healthy weight is to determine your body fat percentage. This is far more effective than the above methods as it can show the percentage of muscle mass and fat mass.

How To Measure

There are several ways to determine body fat percentage. Below we briefly discuss their procedures and their costs:

• DEXA Scan — DEXA scan also known as dual x-ray absorptiometry scans soft tissue and bone. Radiation passes through the tissue and data is sent to a computer. These specialized machines are highly accurate, with evidence showing accuracy of within 1%. This makes them expensive with scans can cost between £75–£200
• Hydrostatic Weighing — This method determines body composition by having you sit on a scale that is submerged under water. Here they compare the weight of the individual on land and underwater. Research shows it can be accurate to 1.8–2.8%, making it highly effective. However, it does require an appointment which can cost between £40–£250.
• Skinfold Calipers — Skin calipers are used to measure skin folds in millimeters. Measurements are taken from several sites around the body.

Calipers can be purchased for as little as £4–£10, however, measurements require technique, and performed without training will lead to mixed reading. Professionals on the other hand cost between £130–£405, however, they are trained to provide accurate readings, with sources showing an error rate of just 2.5–4.5%.

Body fat percentage like other tests isn’t the only factor to be considered when determining a healthy weight. However, setting body fat goals can help you set a goal post for your healthy weight, and having accurate readings can help you monitor and achieve those body fat goals.

Set a Sustainable Goal Based on Lifestyle

Setting your goal weight should take into account more than just your scale weight. It should represent a weight where you are feeling strong, healthy, and energized.

Competing bodybuilders are prime examples of this. Before a competition, bodybuilders will go through a cut where they shed all body fat to reveal their physique. However, even though they look incredible as they are about to set foot on stage, they are at their weakest as they have restricted calories and hydrate to appear as lean as possible.

Your goal weight should be one where you have healthy energy levels, and train at your peak while being close to optimal health and looking great. Sure, you may not have shredded abs, but you will feel great, making it sustainable.

A good rule of thumb for weight loss 0.5– 1 kg (1–2 lbs) per week. This will help you preserve muscle mass, metabolism, and energy levels.

Things to Consider

• Do you want to increase muscle mass or strength? Then you must set your goal weight higher.
• Do you want to decrease weight for health reasons? Then set gradual fat loss goals to help you reach your ideal weight.

How To Calculate a Realistic Goal Weight

Calculating a realistic goal weight can be challenging without a real frame. When this is combined with unrealistic body and beauty standards, it can warp our perception of how we should look.

Fortunately, using the methods listed above, we can develop a realistic goal weight that goes beyond the scale.

Using Body Fat Percentage

To determine your body fat percentage, you need to find your lean body mass (LBM) to estimate your goal weight. Below is a sample calculation:

Let’s use Jessica as an example. Her total weight is 80 kg (176 lbs), with a body fat percentage of 30% and her target body fat is 25%.

Determine Your Lean Body Mass (LBM)

• Total Weight - (body fat % x total weight)
• 80 kg - (85 x 0.30) = 56 kg LBM

Determine Your Goal Weight

• Estimate your goal weight = LBM ÷ (1 - target body fat %)
• 56 kg ÷ (1 – 0.25) = ~74.5 kg (164 lbs)

Determining Jessica’s body is a better approach as it focuses on the reduction of fat mass and preservation of lean mass.

Waist & Hip Goals for Metabolic Health

Focusing on waist to hip ratio places a greater focus on health outcomes. Studies show that a waist size greater than 35 inches (89 cm) increases the risk of heart disease and type 2 diabetes.

The Best Approach to Reach Your Goal Weight

Once you have determined your goal weight, the weight loss can begin. We list healthy weight loss approaches to help you reach your goal for long-term sustainability.

Nutrient-Dense Diet, Calorie Deficit, and Muscle Preservation

The most effective means of reaching your goal weight is nutrition. Whether you want to gain or lose weight, there must be a manipulation of daily calorie intake.

While physical acitivity can help increase energy expenditure, it pales in comparison to our body’s ability to burn energy through daily function. Sources show that our basal metabolic rate (BMR) is responsible for 70% of our daily energy expenditure. This is our bodies energy expenditure at rest. Meawhile, physical activity makes up 20% and thermic effect of food is 10%.

Rather than attempt to solely exercise our way to weight loss, we recommend eating fewer calories than your BMR, to form what is known as a calorie deficit. This means you will be burning fat while you rest!

For example, sources show the recommend daily calorie intake for women is apprioxmately 2,000 calorie per day. A calorie deficit of 300–500 calories per day to 1500–1700 calories can provide sustainable weight loss. Combined with the energy expenditure of exercise can create a greater deficit, leading to greater weight loss.

Protein Intake For Muscle Preservation

During this time, it dietary protein intake is essential for preserving lean muscle mass. Scientific evidence show that the recommended daily intake for protein is 0.8 gram per kilogram of body weight regardless of age. These requirement increase to 1.4–1.6 g/kg/day for active individuals, with a further increase to  2.3–3.1 g/kg/day for individuals to preserve muscle, strength, and function.

Here examples of protein intakes for a 75 kg female each healthy, active, and a calorie deficit:

• E.g. Protein Requirements x Body Weight (kg) =
• Healthy 0.8 g x 75 kg = 60 g
• Active: 1.4 g x 75 kg = 105 g
• Calorie Deficit: 2.3 g x 75 kg = 172.5 g

Nutrient-Dense Diet

Forming a calorie deficit is easy, however, maintain one long-term is difficult. This is where nutrient-dense diet plan comes in. A balanced, nutrient-dense diet consisting of complex carbohydrates, protein, and healthy fats can help improve fullness and energy levels, making it easier to stay within a calorie deficit.

Studies show that complex carbohydrates are slower to digest, providing a gradual increase in blood sugar, while maintaining fullness. Foods containing containing complex carbohydrates tend to contain fiber, which can help improve satiety, gut health, and improve regularity, these include brown rice, quinoa, fruits, vegetables, and legumes.

Sources show that protein has a similar effect, helping to maintain fullness and reduce food intake between meal, which can help maintain a calorie deficit. Furthermore, protein can increase thermogenesis, where the body expends energy to create heat.

These elements providing a powerful swing of fewer calories consumed with greater energy expenditure. Foods such as lean meat, poultry, fish, dairy, and soy can all be added to boost protein intake.

Meanwhile, research shows healthy fats can contribute to fullness, while supporting the eyes, brain, and heart, while reducing inflammation. This includes foods such as salmon, mackerel, sardines, eggs, nuts, and seeds.

Hydration

Hydration is an essential component to the weight loss equation. Studies show that water intake can reduce the intake of calorie-dense drinks. Furthermore, additional research shows that consuming water before meals can increase fullness. These elements combining to maintain a calorie deficit.

Reduction of Ultra-Processed Foods

Increasing nutrient-dense foods should also be met with the reduction of ultra-processed foods such as processed meat, packaged snacks, sodas, sweets, and breakfast cereals.

Ultra-processed foods are highly palatable and calorie-dense, while containing large amounts of sugar, salt, and trans, and saturated fat, making it difficult to maintain a calorie deficit.

Additionally, sources show that ultra-processed food increase the risk of cardiovascular disease, diabetes, hypertension, and obesity, highlighting how bad they can be for our health.

Exercise Plan For Sustainable Weight Loss

Performing an exercise plan alongside correct nutrition is an incredible way to increase energy expenditure and promote optimal health.

This can be applied through strength training, cardio, flexibility training, daily movement, and supplementation. Below we discuss how each can contribute to weight loss.

Strength Training

Strength training is a powerful tool for weight. Sources indicated that strength training can be performed using compound and isolation exercises.

Compound exercise engage multiple joints and muscle groups. This allows for greater loads to be lifted, resulting in greater energy expenditure. Isolation exercise target utilize single joints, and target single muscle groups, contributing to muscle growth and total energy expenditure.

One incredible aspect of strength training is that it can increase resting energy expenditure. Studies show that even session short session can increase resting energy expenditure for 24 hours post-workout.

We recommend performing strength training session two to three times weekly using body weight, free weights, cables, machines, and resistance bands.

Cardio Exercise

Cardio exercise is a valuable part of the weight loss process. Presented in two forms, steady-state cardio and high-intensity interval training (HIIT), these can contribute to energy expenditure  while improving cardio vascular health.

Steady-state cardio is characterized by a continuous cardiovascular exercise such as walking, cycling, rowing, or swimming at a moderate intensity level targeting a 60–70% of your maximum heart rate. Research shows that this form of cardio is as effective as HIIT, however, it does require more time.

HIIT on the other hand is characterized by high-intensity exercise, repetitive bursts of exercise which can improve exercise capacity and burn calories in a short time frame.

These can both be added to your exercise routine increase energy expenditure and improve health.

Flexibility and Recovery

Flexibility and recovery round out exercise plans offering space for them mind to decompress and the body to rest.

Yoga offers a gentle flow of stretching and mobility exercises which help to improve flexibility and reduce stress. Studies show that it can increase flexibility and balance, improving performance. Meanwhile, its gentle approach has been shown to help with anxiety and stress.

Combined, research show these elements can improve cardiovascular function, promote recovery, and improve sleep.

We recommend practicing yoga once per week on a rest of recovery day. This alongside, massage, gentle stretching, or time away from exercise ensure you are committing time to taking care of your body.

Daily Movement

Daily movement is essential for our physical and mental health. While the body will expend energy at rest, we can give it a gentle boost by increasing daily steps count and incidental exercise can contribute to energy expenditure contributing to calorie deficit.

Getting up for regular breaks at work, taking the stairs, and adding walking to your daily routine can help break-up a sedentary lifestyle. Evidence shows this also carries significant health benefits including the reduced risk of cardiovascular disease, cancer, and type 2 diabetes.

We recommend aiming for between 6,000–10,000 steps per day. This will provides an achieve goal, which can help improve weight loss and overall health.

Supplement That Can Help

Supplements are a great way to improve nutrition and support our health during weight loss. Below is a list of supplement which can be taken to support your diet.

• Protein Powder — Supports muscle retention while losing fat.
• Omega-3s (Fish Oil) — Reduces inflammation & supports metabolism.
• Magnesium (300-400mg/day) — Aids sleep, stress, and metabolism.
• Vitamin D (2000-5000 IU/day) — Supports metabolism & immune function.

Determining Your Healthy Goal Weight — More Than Just A Number

Determining your goal weight can be difficult task. The world has a way telling of us how we should look, but rarely prioritizes how we should feel, which can makes determining our ideal weight confusing.

However, we strongly believe that your ideal weight isn’t just the number on the scale, but rather sum of your physical and mental well-being.

So, instead of looking for a number that represents just the way you look, choose a number that reflects mental clarity, sustainable energy levels, and optimal health.

When determining your ideal weight, remember to use a number of methods including scale weight, body fat measurements, waist-to-hip ratio, and BMI alongside your mental clarity and energy levels. Yes, this may take longer, however, by taking a calculated approach will help you find the ideal weight for long-term health.

From here:

• Consume a nutrient-dense, calorie-deficit
• Eat a balanced diet of complex carbohydrates, protein, and healthy fat
• Prioritize protein each meal, aim for 1.4–2.3 gram per day
• Perform and exercise routine consisting of strength training, cardio, flexibility, and recovery
• Aim for 6,000–10,000 step per day

The changes can feel overwhelming, however, making them incrementally can help you develop healthy habits that will help you reach your healthy ideal weight.

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