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How to Calculate Your Ideal Weight in Kilograms by Taking Muscle Mass & Body Type Into Account

A standard method for calculating ideal weight traditionally has been by referred to the Body Mass Index (BMI). This method is simple, but it does not take into account body type or muscle mass. Since muscle weighs more than fat, a muscular person may be represented as overweight according to this index. However, the BMI method can actually be modified by adding an additional measurement, and that is body-fat percentage. By determining your percentage of body fat, you also determine what portion of your body is lean mass or muscle, bones and water.

Things You'll Need

  • Tape measure
  • Scale
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Instructions

  1. Body Fat

    • 1

      Determine your percentage of body fat. There are many different methods for this; some can be done at home, others may require a professional consultation. A simple way to do this at home is to follow the instructions provided by HealthCentral, at http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html.

    • 2

      Enter your weight in kilograms, age and sex into the body fat calculator using the fields provided. Click the "Next" button.

    • 3

      Measure your waist at it's widest point with the measuring tape. Measure your hips at the widest point. Enter these values (in inches) into the fields provided and click the "Next" button.

    • 4

      Clench your forearm so that it is flexed and measure this with the measuring tape at its widest point. Measure the bony section of your wrist. Enter these values into the fields provided and click the "Next" button. The next page will tell you your percentage of body fat.

    Comparing the Data

    • 5

      Check whether your body fat percentage is between 10 and 20 percent for males or between 15 and 25 percent for females. If it is, you are at an ideal body fat percentage, according to David Lige, BHK, of Alive.com.

    • 6

      Measure your height with the tape measure. Refer to an ideal weight and body mass index. Sports coach Brian Mac maintains such a list in both metric and standard measurements, at http://www.brianmac.co.uk/idealw.htm . If you have a smaller body type, your ideal weight will be at the lower end of the scale; if you have a larger body type, your ideal will be at the higher end.

    • 7

      Compare your ideal weight with the Body Fat Index calculation. If your body fat and lean mass percentages are within the ideal range, but your weight is low, you can calculate that you should gain more muscle to be within your ideal weight range. If your weight is at the high end of the range but your body fat is within the ideal range, you do not need to lose weight.

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