Resources/Links

Here are a few resources and links I like to keep on hand:

‘Rule of Thumb’ Weight Assessment: People always ask me ‘what should I weigh’? While there is no ‘right’ answer to this question and definitely no quick way of knowing since everyone’s fat and muscle distribution varies, this is a quick way to assess your weight to see if you come close to the ideal weight for your height! The range for ideal weight should be 10% above or below the number calculated.

-Men:

  • Use 106 pounds for the first 5 feet
  • Add 6 pounds per inch over 5 feet
  • Example: a man who is 6’4” should weigh anywhere from 182-220 pounds (the number calculated was 202 lbs, the ‘ideal’ weight range for a man at this height would be 10% below to 10% above this number)

Women:

  • Use 100 pounds for first 5 feet
  • Add 5 pounds per inch over 5 feet
  • Example: a woman who is 5’7” should weigh anywhere from 121.5-148.5 pounds (the number calculated was 135 lbs, the ‘ideal’ range for a woman at this height would be 10% below to 10% above this number)

As a reminder, this is just a quick way to assess weight and really isn’t completely accurate. After all, everyone is different. If you want to get really geeked out and more precise without going somewhere to be hooked up to a machine to assess fat and muscle mass and much more, look up the Mifflin St. Jeor method. This method is much more accurate but still isn’t perfect (no method is perfect though!).

USDA’s My Plate: To see the government recommendations on how much and what food groups to eat, you can go here: My Plate

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