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It seems that the conclusion is that there is consensus BMI is a really unhelpful metric for determining ideal weight.
Indeed, at 5'9" my ideal weight is about 150 according to BMI. The last time I was 150 was in Jr. High School (now in excess of 20 years ago), and I now clock in at 235.
For sure, I'm overweight, but as I design an exercise program for myself, how do I choose a realistic, science-based goal weight?
BMI is an actuarial table, and while grossly inaccurate for people with muscular or other types of extreme builds, for a general guideline it will work, especially if you are mainly targeting fat loss. So, take a look at the BMI scale, pick out a reasonable weight goal and aim for that in the beginning.
To start, I would not only design an exercise program, but I would also design a lifestyle nutrition plan. I don't say diet, as diet implies a short term change. There are two main components to fitness, one is exercise and the other is what you eat. Only if you really pay attention to both, can you really be successful at losing the weight and getting fitter.
Get a physical, start with moderate level, low impact exercise such as cycling, swimming, walking, and basic weights. Get your weight into a manageable level, and along the way find out what kind of exercise you like, and design your exercise plan around that activity. If you hate weightlifting, you won't do it for long, for example.
Bodyfat can be measured by a Tanita type scale, bodyfat calipers, circumference measurement, and advanced methods such as underwater displacement weighing and DEXA scans. The last two are the most accurate, then calipers, then the rest. A Tanita scale, while possibly very inaccurate, does at least give a general trend. One of your best aids will be the mirror and your clothing.
Science-based goal?
Realistic?
Almost any goal is achievable given enough time, an effective plan and the discipline to stick to the plan (and a plan to get back on the plan when you falter). Although 100 pounds may not seem achievable to you today, once you’ve altered your lifestyle and begin to reap the benefits of an improved diet and activity levels, you may be very surprised to find that it is not such a remote goal as it seems at this point in your life. As you get healthier and feel better, you will be better able to determine your ultimate healthy values.
The key to getting to your ideal weight, ideal body fat percentage and ideal waistline is to give yourself intermediate, attainable goals with specific time frames so that you can succeed at each step along the way. Keep track. Looking back at your progress can be very motivating during the slow times or plateaus, and informative as to what is working for you.
Initially, it will be easier to create "process goals" - I will do cardio (45-60 mins on a bike @ about 145-155 BPM) 4-5 days per week and strength training 2x/week, rather than "outcome goals" - A 37" waistline and 15% body fat in one year. Cut your big, long term goals down into monthly and weekly goals, revising them as necessary or adjusting your plan to meet your goals.
Diet - Although not part of your question, do not overlook an appropriate diet. Exercise alone will not get you to your goals.
A good self-improvement metric is measurable and productive. Some good alternatives to BMI are:
If body image is the underlying goal, it may help to take consistent progress pictures every, say, six weeks (using the same lighting and clothes every time) while otherwise ignoring how your body looks. This frees you up to focus on getting your deadlift up, or biking to the next town and back, or not missing a workout.
Picking a goal weight is difficult if you choose to strength train, since muscle gain can make the scale seem to say you're not losing fat.
You can't pick a science-based ideal goal weight. My ideal weight is 77kg - why, because I think its a not too heavy and thats the upper limit for middle class olympic weight lifters. While I don't compete, its nice to dream and gives me a goal to work towards. I didn't sit down and scientifically come to that decision, I literally said "I like weight-lifting, but don't want to be too big"
Your ideal weight should be related to your ideal activity.
Want to be a olympic or powerlifter or martial artists, look at weight classes you feel competitive in. Want to be a swimmer/runner/cyclist, focus on building the muscle needed for your event. Want to look good with or without clothes (don't we all) focus on minimising fat and maximising muscle until you are happy with how you look.
As a statistician, I'm pretty pro-BMI even on an individual level, but both BMI and weight aren't great goals. BMI is a metric and weight is mostly arbitrary. Focus on perfecting your fitness goals and you will hit your ideal weight.
For men: (height in centimeters) - 100 = ideal weight in kilograms. For women the same but minus 110.
As a rule of thumb for natural bodybuilders this is the maximum weight for entering a competition. Of course, not everyone is a competing natural bodybuilder - in fact, my mother taught me this 'weight standard' when I was a kid, and I was surprised to learn that it applies to bodybuilding too. In general, you should strive to weigh that much while being as muscular as you want. Even if you don't have much muscle you'll look good and healthy at that weight. If you actually are interested in natural bodybuilding and that seems light to you, consider you'd be weighing that much with a very low bodyfat percentage...
So for a 6 ft male: 182-100=82 kg=180 lbs
As you can see, the weight in pounds is actually almost equal to the height in centimeters here, but that isn't the same for other heights. For a 190 cm tall man the ideal weight is 198 lbs, not 190.
