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How to calculate your ideal body weight, your fat and calorie intake

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How to Determine Your Ideal Weight:

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.

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.

How to Determine Your Ideal Caloric Intake:

Totally Inactive and Usually get no Exercise: Multiply your adjusted ideal weight by 11.
Exercise 2-3 Times Per Week: Multiply your adjusted ideal weight by 13.
Exercise 4-5 Times Per Week: Multiply your adjusted ideal weight by 15.
Exercise 6-7 Times Per Week: Multiply your adjusted ideal weight by 18.

How to Determine Your Ideal Fat Intake:

If you want to lose weight, limit your daily intake of fat to 20% (twenty percent) of your total calories. Remember, 1 gram of fat equals 9 calories!

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Danny Hawk

Danny is the founder of Normandy Gym and the Inventor of Techno Box ™, Hot Boxing ™ and ultimately BoxExpress ™. He writes fitness tips on his blog.

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