Setting a Personal Weight Goal Beyond Ideal Weight Formulas

The Limitation of One-Size-Fits-All Formulas

A 175cm male who lifts weights 5 days a week might weigh 85 kg with 12% body fat — far above the 68 kg suggested by ideal weight formulas, yet in excellent health. Conversely, someone who weighs exactly what the formula suggests but has 35% body fat is technically at “ideal weight” but carries significant metabolic risk.

The formula is a useful starting point. Your actual target should incorporate more context.

Body Type Considerations

Ectomorph (Lean, Hard to Gain)

Tend to be naturally lean with narrow frames
Formula results may be slightly high — target the lower end of the formula range
Focus more on strength/muscle building than on weight loss

Mesomorph (Athletic, Responsive)

Respond well to both training and diet changes
Formula averages generally apply well
Balance between fat reduction and muscle retention

Endomorph (Rounder, Easy to Gain)

Body fat percentage is a more useful metric than weight
Target body fat % rather than a scale number
The formula average is a reasonable target, but reaching it requires consistent diet discipline

Better Metrics Than Scale Weight

Body Fat Percentage

Men: 10–20% is healthy
Women: 18–28% is healthy
Measured by DEXA scan (most accurate), hydrostatic weighing, or bioelectrical impedance scales

Waist Circumference (Abdominal Obesity)

Men: Under 90cm (Korean/Asian guideline) or 94cm (WHO)
Women: Under 85cm (Korean/Asian) or 80cm (WHO)
Abdominal fat is the most dangerous metabolically

Waist-to-Height Ratio

Under 0.5 is generally healthy across all populations
Formula: Waist (cm) ÷ Height (cm)

Calculating Your Personal Target Weight

If you know your body fat percentage:

Lean body mass = Current weight × (1 − Current body fat %)
Target weight = Lean body mass ÷ (1 − Target body fat %)

Example: 80 kg, 30% body fat, targeting 20% body fat

Lean body mass = 80 × 0.70 = 56 kg
Target weight = 56 ÷ 0.80 = 70 kg

Compare this to formula results and choose the more conservative (lower-risk) target.

Practical Goal-Setting Steps

Calculate formula average using the Ideal Weight Calculator
Measure waist circumference — if over guideline, prioritize abdominal fat loss
Check body fat % if possible (gym machines give a rough estimate)
Set a 3-month target: Aim for 5% of current body weight lost, regardless of formula result
Reassess quarterly: Adjust the goal based on health markers and how you feel

Conclusion

Ideal weight formulas are a useful compass, not a GPS. Use them to understand the general direction, then personalize your target based on body composition, health markers, and what feels sustainable for your lifestyle.