debian ideal body weight formula. Methods for determining excess weight and calculating the caloric content of the diet

Calculator ideal body weight is designed to calculate the optimal weight, which represents a combination of maximum life expectancy with a minimum probability of death from a number of diseases (hypertension and diabetes, coronary heart disease, etc.). Meaning ideal body weight depends on the height of a person, his gender and physique (type of constitution). To use the calculator and calculate ideal mass of your own body, fill in all the fields of the form below in sequence. Registered and authorized users of our Internet portal can save the results of their calculations in the "favorites" section of their personal account and return to them later.

Ideal body weight

At the moment, it is considered ideal to consider such a body weight that is statistically significantly combined with the greatest life expectancy. However, it must be remembered that the concepts ideal body weight” and “normal body weight” are by no means identical. Ideal body weight is a rather abstract indicator and is typical only for a small part (5-10%) of the population of developed countries. It depends on a number of factors, the determining factors among which are the height of a person, his gender and physique (asthenic, normosthenic and hypersthenic). concept ideal body weight cannot be interpreted too literally, because speaking of it, we mean the expected life expectancy of a large group of people, and not an accurate and reliable forecast of the longevity of a particular person.

In the case of an assessment of overweight according to ideal body weight, 60-70% of the population (including developed countries) will be diagnosed with obesity of varying degrees, which is the result of an artificially created hype around the “slender body industry” and thereby creating demand for various means of losing weight. At the same time, when calculating overweight according to the criterion of normal body weight, the prevalence of obesity in developed countries approaches 25-30%, which is true and confirmed by numerous studies. Normal body weight ranges from 5-10% relative to ideal and, as a result, is represented by a wider range of weight options. maintenance ideal body weight allows a person to achieve a good level of physical development and a high level of performance, as well as emotional and mental stability.

Calculation of ideal body weight

There are currently many ways calculation of the ideal(and normal) body mass each of which has its own advantages and disadvantages. According to P. Broca's system in the definition ideal body weight growth plays a decisive role. To calculate the indicator using this method, a person with a height of up to 155 cm needs to subtract 95 from the body length, with a height of 155 to 165 cm, subtract 100, from 166 cm to 175 subtract 105, and with a height of 175 and above - 110. However, this the formula for calculating the ideal weight, gives an approximate and very inaccurate idea of ​​\u200b\u200bthe calculated indicator, since it does not take into account the gender and body type of a person. Moreover, according to experts, calculation of ideal body weight according to the method of P. Brock is correct only in the age range from 40 to 50 years. It should be reduced by 10-12% for people aged 20-30 and increased by 5-7% for people over 50.

Soviet endocrinologist and academician G. Baranov at one time for calculation of ideal body weight recommended to use the last two digits of growth, making an amendment taking into account the structural features of the skeleton and the development of muscles (body type). In people of the athenic body type (thin bones and a narrow chest, poorly developed muscles and a wrist circumference of less than 16 cm), it is equal to the number that consists of the last two digits of growth minus 10% of this number. For normosthenics ideal body weight is equal to the number corresponding to the last two digits of growth, and for hypersthenics (wide, strong bones and a wide chest, strongly developed muscles and a wrist circumference of more than 18.5 cm), it is calculated by increasing the number consisting of the last two digits of growth by 10% .

Calculation ideal body weight according to the Devine method is made using the following formulas:

for men: BMI=50+2.3*(0.394*height-60)

for women: BMI=45.5+2.3*(0.394*height-60)

Formula for ideal mass calculation bodies according to the Robinson method looks like this:

for men: BMI \u003d 52 + 1.9 * (0.394 * height-60)

for women: BMI =49+1.7* (0.394*height-60)

Where ideal body weight (BMI) is measured in kilograms and height in centimeters.

Critical periods of change in ideal body weight

In the process of life value ideal body weight of each person is constantly changing and undergoing adjustments both in the direction of decrease and in the direction of its increase. This is an inevitable and natural process, which, nevertheless, must be kept under control. In order to prevent sudden weight gain and obesity, one should be aware of periods of increased risk of such deviations from ideal body weight.

It is necessary to carefully control the weight in children up to 2 years, as well as between 10 and 13 years, that is, before puberty. Quite often, an increase in body weight is observed immediately after the start of married life, which is explained by the banal decrease in the attention of spouses to their own figure. Pregnancy and the early postpartum period are another critical period of deviation from ideal body weight among women.

A sharp weight gain and obesity are possible after the cessation of intense sports training. Often such deviations in weight from ideal body weight occur during treatment with hormonal drugs and the use of contraceptives, as well as after smoking cessation and during the onset of menopause.

In order to calculate excess or underweight, the index of ideal, or normal, body weight is used. The most common opinion is that the ideal weight for a person is the one that he had at 18 years old. However, this judgment is rather superficial. This calculator will allow you to calculate your ideal weight using parameters such as height and gender.
Calculation of normal weight for adults can be done in two ways: according to Devine or Robinson. The difference between these methods lies in the difference in the coefficients used in the formulas for the calculation.
It is worth noting that the most popular is the formula proposed by Dr. Devine in 1974. At first, this formula was used to calculate the dose of medicines for patients. Then the ideal body mass index began to be used more widely.

The formula for calculating the ideal body weight according to the Devine method (most often used for calculation):
Men: BMI=50+2.3*(0.394*height-60)
Women: BMI=45.5+2.3*(0.394*height-60)

The formula for calculating the ideal body weight according to the Robinson method:
Men: BMI=52+1.9*(0.394*height-60)
Women: BMI=49+1.7*(0.394*height-60)
BMI - ideal body weight, kg

To calculate the ideal (more correctly, normal) body weight, an impressive number of formulas have been developed. Using any of the formulas below, you can calculate your normal weight and determine how many kilograms you need to lose weight. However, it is worth remembering that none of the formulas gives an absolutely correct idea of ​​\u200b\u200bthe composition of your body. After all, only knowing how many really extra pounds of fat mass, you can work on weight loss without compromising health.

• Calculation of ideal body weight by Devine method produced using the following formulas:

for men: BMI = 50+2.3*(0.394*height-60);

for women: BMI = 45.5+2.3*(0.394*height-60)

• The formula for calculating ideal body weight using the Robinson method is as follows:

for men: BMI = 52+1.9*(0.394*height-60);

for women: BMI = 49+1.7*(0.394*height-60), where ideal body weight (BMI) is measured in kilograms and height in centimeters.

• Calculation of the ideal weight according to the Cooper formula:

Ideal weight for women (kg): (height (cm) x 3.5: 2.54 - 108) x 0.453.

Ideal weight for men (kg): (height (cm) x 4.0: 2.54 - 128) x 0.453.

• Among the variety of formulas in medicine, it is very popular Broca's formula:

Weight = height-100 (if height is up to 165 cm).

Weight = height-105 (height 166-175 cm).

Weight = height-110 (height over 175 cm).

These figures are suitable for people with a normal physique. If a person has an asthenic body type, that is, he has a narrow chest, the result should be reduced by 10%. With a wide chest (hypersthenics) - increase the result (but not more than 10%).

For example, with a height of 180 cm for normosthenics, the ideal weight will be 180-110 = 70 kg, for asthenics - 63 kg (-10%), and for hypersthenics 77 kg (+ 10%).

Before proceeding with the calculations, you need to determine the type of your physique, and here it will help you Solovyov's method. To determine the type of physique using this method, it is necessary to measure the volume of the thinnest part of the wrist with a centimeter tape.

Deciphering the results:

• Asthenic type: less than 18 cm in men and less than 15 cm in women.
• Normosthenic type: 18-20 cm in men and 15-17 cm in women.
• Hypersthenic type: more than 20 cm in men and more than 17 cm in women.

To characterize body weight in medicine, the definition is used body mass index (BMI) BMI = weight, kg: height, m².

The body mass index shows the degree of obesity or, conversely, malnutrition. But, unfortunately, it also has its own characteristics. If you determine the BMI of an obese person and an athlete in an equal weight category, then the index will show that the athlete also has obesity.

So, you have determined your normal weight, but this does not mean at all that you should have exactly this number of kilograms and no more. Your BMI should aim at around 23-27, and your weight may differ from the ideal, the main thing is that you are healthy, athletic and like yourself.

To achieve the goal, it is necessary to calculate the daily calorie content of the diet. You should start by calculating the value of the basic exchange (BRO). BEO is the minimum level of energy consumption necessary to maintain the vital activity of the body in conditions of relatively complete physical and emotional rest. There are also older and newer, more precise formulas here.

• Harris-Benedict formula. Formula Harris-Benedict(bred in 1919) is used quite well at the present time:

Women: BBI \u003d 65.5 + (9.5 * body weight (kg) + (1.8 * height (cm) - (4.7 * age (years).

Men: BBI = 66.5 + (13.7 * body weight (kg) + (5 * height (cm) - (6.8 * age (years).

• Mifflin-St Jeor Formula. The Mifflin-St. Geor basal metabolic formula is a modern calculation method. The formula was developed in 2005 and, according to the American Dietetic Association (ADA), is by far the most accurate calculation of how many calories a healthy adult body burns at rest.

Calculation of the basic metabolism according to the Mifflin-San Geor formula:

For women: BOO \u003d (10 * weight (kg) + (6.25 * height (cm) - (5 * age) - 161.

For men: BBI = (10 * weight (kg) + (6.25 * height (cm) - (5 * age) + 5.

By calculating the basal metabolic rate, you can also calculate the approximate number of calories needed per day to maintain body weight, taking into account the level of physical activity.

To do this, we multiply the resulting number by the coefficient of physical activity (CFA):

BOO * CFA = daily calorie intake, kcal

CFA interpretation

The resulting calorie content is necessary to maintain the actual (current) weight. If you want to start losing weight, subtract 500 kcal from the resulting number, and if you need to gain weight, add 500 kcal.

To make it clearer, consider example:

The male, 38 years. Manager. Growth 180 cm, weight 92 kg, aerobic training 2-3 times a week for 2 hours.

SBI according to the Harris-Benedict formula = 66.5 + (13.7 * 92 ) + (5 * 180 ) – (6,8 * 38 ) = 2485 kcal.

BOO according to the Mifflin-San Geor formula \u003d (10 * 92 ) + (6,25 * 180 ) – (5 * 38 ) + 5 = 1860 kcal.

At this stage, it is quite clear what error exists between these formulas.

The second step is to determine the daily calorie content of the diet (TFR):

TFR \u003d BOO * CFA.

CFA in this case = 1.7.

TFR \u003d 1860 * 1.7 \u003d 3162 kcal should be a daily diet to maintain body weight.

If your goal is weight loss: 3162 kcal- 500 kcal \u003d 2662 kcal with the same physical activity.

And for weight gain: 3162 kcal + 500 kcal = 3662 kcal.

In these ways, you can independently calculate the required caloric intake for yourself.

But you must understand that it is not enough to calculate only the daily caloric content of the diet. To achieve your goals and to ensure that your diet is balanced and healthy, it is important to properly distribute calories throughout the day, as well as take into account the individual amount of BJU needed by your body, taking into account lifestyle, goal and health status.

The article was prepared by Natalya Valerievna Suchkova, dietitian

The body mass index (BMI) is an indicator that is calculated based on the ratio between a person's height and weight. BMI defines the range in which body weight can vary for a given height.

There are many formulas for calculating normal and ideal weight, but each of them is very approximate and can only serve as a rough estimate. Some formulas do not take into account body type, body fat percentage, and skeletal bone density, which varies from person to person.

In athletes, BMI can be high due to musculature, which is denser and heavier than adipose tissue. A BMI within the normal range also does not indicate an ideal physique and the absence of health problems. Initially, BMI was used in medicine to select the optimal treatment and prescribe the correct dose of drugs, and then found wider use.

To calculate the table, select the daily calorie content

For healthy weight loss, you need to reduce the number of calories that enter the body during the day. First you need to calculate the amount of energy consumed by the body for basal metabolism. It is equal to 1 kcal × 24 hours for every kilogram of weight. To this you need to add the calorie intake, which is calculated depending on your type of activity and lifestyle.

With age, people begin to lead a more relaxed and sedentary lifestyle. With a decrease in physical activity, the caloric content of the diet should also decrease.
Planned calorie deficit may vary depending on body type and amount of overweight, but should not exceed 600 kcal per day.

The best way to lose weight is to reduce the calories consumed per day by 200-300 units in parallel with the increase in physical activity. Two hours of intense training provides a loss of 500 kcal.

The more the ratio between muscle and fat mass increases in favor of the muscles, the more calories begin to be spent on the main metabolism, since the growth of muscle mass requires increased nutrition and energy consumption for its maintenance.

Daily nutrition should be balanced and follow the formula: proteins / fats / carbohydrates = 30% / 20% / 50%. Compliance with this formula guarantees the most effective result in the process of weight loss. Diets with a sharp reduction in one of the components of the diet (proteins, fats or carbohydrates) cannot be followed for a long time.

Once a week, you can spend fasting days on kefir, cottage cheese, apples, buckwheat, rice, etc. The duration of such a mono-diet should not be more than 1-2 days.. On fasting days, the number of meals can be increased up to 8-10 times a day, the amount of fluid you drink is up to 2.5 liters. Fasting days should be alternated.

You want add 21 kg.
With this calorie difference, you can
average raise your weight on 270 grams in Week,
and achieve the desired result by:

Losing excess weight takes time. After all, excess weight also did not appear instantly, but accumulated over the years. Any strict diet promising fast weight loss in a short time, very harmful and hazardous to health. Their consequence can be serious metabolic disorders in the body, the recovery of which will take a long time.

In order for the weight loss process to be safe, you should lose about 2-3 kg per month, or no more than 3-5% of your original weight. With a sharper weight loss, sagging of the tissues is inevitable, their loss of elasticity, which will negatively affect the appearance and figure.

The calorie deficit of the diet should not exceed 600 kcal per day. The best way to lose weight is to reduce the calories consumed per day by 200-300 units and increase physical activity. Two hours of intense training provides a loss of 500 kcal.

If the goal is weight gain, then you need to increase the calorie content of the daily diet and the frequency of meals (up to 5-6 times). Anaerobic exercise is also a must.

Once a month, it is necessary to recalculate calories depending on changes in body weight.

You can determine your body type by the circumference of your wrist.

Your Ideal Body Weight:

You:

There are three main body types: asthenic (thin-boned), normosthenic, hypersthenic (broad-boned). It should be noted that the type of physique is laid genetically: a plump asthenic will never turn into a hypersthenic, just like an emaciated hypersthenic will never turn into an asthenic.

Signs of asthenics are narrow shoulders and pelvis, a short torso, long legs and arms with narrow hands and feet, a long, thin neck, a small amount of subcutaneous fat, and poorly developed muscles. The broad-boned type is characterized by broad shoulders, a pelvis, a chest, a long torso with short legs, wide hands and feet, and a tendency to be overweight. Normosthenics occupy an intermediate position between these two types and differ in the proportionality of the figure.

Body type is usually determined by the size of the circumference of the wrist:

• If the wrist circumference is less than 15 cm (for women) and less than 18 cm (for men), then this is an asthenic.
• If the wrist circumference is 15-17 cm and 18-20 cm for a woman and a man, respectively, then this is a normosthenic.
• You are hypersthenic if the wrist circumference is more than 17 cm (women) and more than 20 cm (men).

You can also determine the body type using a simple trick: grasp the left wrist with the index and thumb of the right hand. If the fingers do not close - you are a hypersthenic, if they close butt - you are a normosthenic, if the fingers overlap each other - you are an asthenic.

You: physique not defined

This table was compiled by Dr. Margaret Ashwell to determine the health risk depending on the type of figure, based on the relationship between height and waist size. This method of assessment is suitable for both women and men.

When fat is deposited in the waist area, it increases its circumference and makes a person look like an "apple". With such a physique, the risk of developing cardiovascular diseases, hypertension, diabetes, and oncological processes increases dramatically.

When excess fat accumulates in the lower abdomen, thighs and buttocks, the body becomes pear-shaped. This is less of a health hazard.
Too thin when the figure becomes similar to "capsicum", may also indicate health problems (with the exception of pronounced asthenics).

If you are in the pear zone, there is no cause for concern. If you are in the apple-pear zone, you should be more attentive to your health and not allow an increase in waist circumference. If you are in the "apple" zone, you need to take action, your health is at risk.

Normally, the waist circumference should be less than half the height. As the famous French proverb says, "the thinner the waist, the longer the life".

The number of calories you need per day:

The number of calories you need per day for weight loss:

Important: to maintain health during weight loss, the number of calories consumed per day should be 1000-1200 kcal for a woman, 1200-1500 kcal for a man.

→ If you need 1100 kcal per day for weight loss, calculate the average number of servings between 1000 and 1200 kcal.

The table below will help you figure out what one serving is equal to.

The composition of one dietary serving

1 cup (200 ml) is a common measure taken by nutritionists to measure serving size.

All food groups except starchy foods can be eaten at any time and in any combination of them. Starchy is recommended to be consumed in the morning or afternoon, but not in the evening for dinner.

Fat mass:

"Net" body weight (without fat):

Basal metabolic rate:

Calories needed per day:

Body fat percentage is an important indicator of health and fitness levels. Fats play an important role in the body, but the amount of fat should not go beyond certain norms. A simple weighing is not enough to determine these limits, since it does not provide information about the ratio of muscle mass to fat.

Normally, the amount of fat in the body should be at least 13% and not more than 34% (for women) of the total body weight.

Determining your body fat percentage is especially important for athletes. The effect and the right direction of a training program can only be assessed on the basis of this indicator.

There are various methods for determining the content of fat in the body, from ultrasound to measuring the thickness of fat folds.

The fat calculator takes into account the volume of the waist, hips and neck. Such a parameter as neck circumference is taken into account because it begins to change last when gaining weight, only with extreme degrees of obesity, therefore, it can be used to determine the body type of a person.

Since it's almost summer outside, we want to remember the week, and supplement it with a post about the drinking regimen during training.

Let's start with the calculation of the required amount of water. On average, an adult should drink 2 - 2.5 liters of water per day, on days of active sports - 3 - 3.5 liters. However, your personal needs may not coincide with this average, since each organism has its own drinking regimen.

• Men: Body weight x 35
• Women: Body weight x 31

For example, I weigh 48 kg, which means that my daily water intake is about 1.5 liters. Of course, on training days, this rate will be higher. Not enough water is bad, but excessive water consumption can also lead to unpleasant consequences, even fatal (there are cases of death during marathons from hyponatremia). Therefore, first of all, you should listen to your body and look at the state of your body.

During training, more moisture is removed from our body (through sweat and intensive breathing), so to restore the water balance, you need to drink more water.

The International Marathon Medical Directors Association (IMMDA) has outlined the basic principles of water consumption by athletes during marathons - marathon runners should drink 380-780 ml every hour. The slower your pace, the less water you will need to drink.

According to their own research, if your workout lasts more than 30 minutes, it is better to replace plain water with isotonic drinks.

Water reserves can be replenished before training - 500 ml a few hours before a run or competition, and 150 ml right before the start.

Calculation of the training water reserve

In order to understand how much water you personally need to drink while jogging, you need to perform the following algorithm:

• Weigh yourself without clothes right before the test.
• Run or walk for 1 hour at your standard running pace.
• Do not drink during exercise.
• After a run, check your weight again (without clothes). The difference in weight (in ounces) is your hourly sweat rate. That is, you should drink no less and no more than this amount of fluid every hour.

Since we have a metric system, the weight can be converted to grams and then, based on this, calculate the required amount of water in ml. For example, the difference in weight after the test workout was 350 g, which means that your hourly fluid intake is 350 ml. Since it is recommended to drink every 15-20 minutes, we divide this amount by 3 or 4 and get the volume of water that we must pour into ourselves at these intervals (116 ml or 88 ml, respectively).

Then you should spend another hour run, but at the same time drink the required amount of water that you received during the calculations. Weigh again without clothes before the race, then after, and compare the results. If the difference is negligible, then this will be your ideal amount of water for training at that pace. If the difference is still noticeable, then you need to slightly adjust the amount of liquid upwards.

It is also recommended to take into account the weather conditions (temperature, air humidity), since in hot weather the loss of fluid will be greater than at an average temperature. The same goes for windy warm days, as the moisture will then evaporate from the skin much faster due to the wind, which means that the amount of water needed to maintain balance will increase again.

Have a productive workout, and don't forget about water!