How to measure Ideal Body Weight and Body Fat Conditions Manually

Many people want the ideal body weight and slim body shape. Before you do a diet program to realize your desires, you should first check the condition of your weight.

How to measure Ideal Body Weight

This needs to be done to find out whether your weight is proportional or included in the category of thin or overweight.

How to Calculate Ideal Body Weight

One way to calculate the ideal body weight is to calculate the ratio between body weight and height squared. How to calculate the condition of body weight is also called the calculation of body mass index (BMI) or Body Mass Index (BMI).

Come on, find out which category is your weight?

The way to count it:

BMI = Weight (kg) / Height (m) × Height (m)

Analysis of BMI Calculation Results

Thin Category (<18.5)

Body type: Ectomorph
The thin body shape with low-fat levels and low muscle levels.
Calorie intake needed to achieve ideal body weight conditions: 2000-2500 calories
Exercise / Sports: Weight training three times a week

Ideal Category (18.5 – 22.9)

Body type: Mesomorph
The ideal body shape with little fat content and normal muscle levels.
Calorie intake needed: 1800 – 2000 calories
Exercise / Sports: A combination of weight and cardio training 3-5 times a week.

You may want to read: Knowing the body’s daily nutritional need


Overweight category (23-24.9)
Category 1 Obesity (25-26.9)
Category level 2 Obesity (27-30)
Morbid (> 30)
Body type: Endomorph
The fat body shape with high-fat content
Calorie intake needed to achieve ideal body weight conditions:
Overweight: 1000 calories
Obesity level 1: 1200 calories
Obesity level 2: 1500 calories
Morbid:> 1500 calories

How to Measure Excess Fat

Do you have the ideal body weight? Do not immediately feel relieved, because visceral fat cannot be measured by weight.

According to Phillip Scherer, a professor from Albert Einstein College of Medicine, New York, United States, weight alone does not adequately determine a person’s health.

The quality and location of fat deposits are more important than weight. A person may have an ideal or healthy body mass index (Body Mass Index), but it can (possibly) have too much visceral fat lining his internal organs.
To determine whether your body parts contain excess fat around the abdomen, measure your waist circumference by looking for the highest point in the lumbar spine, then measure the width.

A man with a waist circumference more than 90 cm and a woman with a waist circumference more than 80 cm, indicates a high-risk factor for degenerative diseases.

Try pinching the meat in your stomach just above the navel. If the distance between your thumb and forefinger is more than 2.5 cm, you need to change your diet and diligently exercise to get rid of belly fat.

Now after you know what your BMI is and the condition of fat in your body, it’s time for you to arrange a diet program according to your daily calorie and nutritional needs so that your target weight can be achieved (Insya Allah).

Please fill in the data below to estimate your ideal weight:

Ideal weight

Girth of wrist

2 thoughts on “How to measure Ideal Body Weight and Body Fat Conditions Manually

  1. Pingback: Knowing and Measuring the body's daily Nutritional Needs - Toushkalee

  2. Pingback: 7  Steps How to Lose Your Weight in Health Way - Toushkalee

Leave a Reply

Your email address will not be published. Required fields are marked *