As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on how to compute your weight goal that will help guide you in your weight loss program. In this article, we will discuss the most common method of computing your desirable body weight - the Tanhhauser’s Method. The example that will be presented below is for a 5’0’’ ft tall Filipino male or female.
How to Compute Desirable Body Weight Using Tannhauser’s Method
The Tanhhauser’s method is a formula that computes the desirable body weight based on your current height. For Filipinos, the weight is 10 percent lower than the original computation because of our smaller body frame.
This formula is applicable for healthy adult individuals who are on a beginner weight loss program. The following are the steps in using the Tannhauser’s Method:
Desirable Body Weight (kg) = (Height in cm - 100) - [0.10 x (Height in cm - 100)]
Height (cm) = 152.4 cm (5’0’’ ft)
Desirable Body Weight (kg) = (152.4 - 100) - [0.10 x (152.4 - 100)] = 52.4 - 5.24
= 47.16 kg or 47 kg
To compute your healthy body weight range, just add and subtract 10 % from your desirable body weight:
Healthy Body Weight Range (kg) = Desirable Body Weight (kg) + 10 %
Desirable Body Weight (kg) = 47.16 kg or 47 kg
Upper Limit (add 10 %) = 47 kg + (47 kg x 0.10) = 51.7 kg
Lower Limit (subtract 10 %) = 47 kg (47 kg x 0.10) = 42.3 kg
Healthy Body Weight Range (kg) = 42.3 kg - 51.7 kg
Since our bodies are unique and dynamic, it is recommended to maintain our weight within the healthy body weight range. Thus, if you are a 5’0’’ feet tall, you are considered to have a healthy body weight if your weight falls within 42.3 - 51.7 kg. For overweight individuals, the initial weight goal could be the upper limit of the range then further adjustments can be made if they still want to become slimmer or to trim excess fat down to their desirable body weight.
How to Compute Weeks or Months To Reach Weight Goal
For overweight individuals, the healthy weight loss rate through a calorie-controlled diet is 0.5 kg/week. However, when combined with exercise or an active lifestyle, weight loss is faster and can lose up to 1.0 kg/week. Weight loss that is faster than the recommended rate may have side effects such as excessive water loss or lean muscle mass loss due to a too low-calorie allowance, physical inactivity or infection. Thus, it is important to monitor your weight loss to prevent losing muscle which may slow down your metabolism and make weight loss harder around the 2nd or 3rd month. Here is an example calculation on how to compute weeks to reach your weight goal.
1. Healthy Weight Loss Rate Through Diet Alone = 0.5 kg/week
Current Weight = 70 kg
Desirable Body Weight = 47 kg
Weight to Lose = 70 kg - 47 kg = 23 kg
Weeks to Lose Weight = 23 kg / (0.5 kg/week) = 46 weeks or 11.5 months
2. Healthy Weight Loss Rate Through Diet + Exercise = 1.0 kg/week
Current Weight = 70 kg
Desirable Body Weight = 47 kg
Weight to Lose = 70 kg - 47 kg = 23 kg
Weeks to Lose Weight = 23 kg / (1.0 kg/week) = 23 weeks or 5.75 months
Based on the calculations, weight loss can be achieved through diet alone within 11.5 months. However, this will require greater consistency and discipline. Another way is to combine diet and exercise to achieve the goal faster within 5.75 months which does not only reduce the excess fat but can also improve overall cardiovascular and physical health.
With these formula, you can calculate your own weight goals and predict the time needed to reach your goal. Having a measurable goal is one of the key steps in making a weight loss program attainable and makes it easier to monitor progress and adjust strategies along the way. If you have other nutritional or health concerns, consult a Registered Nutritionist-Dietitian to help guide you in crafting the nutrition program that works for you.
/AET
References:
Jamorabo-Ruiz, A., Serraon-Claudio, V., Exevea-de Castro, E. (2011). Medical Nutrition Therapy for Filipinos, 6th ed. Manila: Merriam Webster Bookstore.
