Establish your Goal Weight

Ideal body weight

Note that IBW is not a perfect measurement. It does not consider the percentages of body fat and muscle in a person’s body. This means that it is possible for highly fit, healthy athletes to be considered overweight based on their IBW. This is why IBW should be considered with the perspective that it is an imperfect measure and not necessarily indicative of health, or a weight that a person should necessarily strive toward; it is possible to be over or under your “IBW” and be perfectly healthy.

Take your measurements

The calculator below uses a method involving equations developed at the Naval Health Research Center by Hodgdon and Beckett in 1984. The method for measuring the relevant body parts used are provided below:

You will need a pen and paper, fabric measuring tape, bathroom scale, a large mirror and an empty stomach – preferably first thing in the morning.

  • WAIST – Measure the circumference of your waist at a horizontal level around the navel for men, and at the smallest circumference for women. (Ladies, if you don’t have a clear “smallest” use your navel as a reference point). Don’t cheat by pulling your stomach in! To achieve consistency in your measurements, take a deep breath then exhale ALL the air out by contacting your abdominal wall (imagine someone is about to punch you in the belly), hold that thought and measure.
  • HIPS – Stand in front of a tall mirror with your feet together and carefully analyze your body shape, consider both front and side view. Measure the circumference of your hips at the largest horizontal line.
  • NECK – Measure the circumference of your neck starting below the larynx, with the tape sloping downward to the front. Avoid flaring your neck outwards.

Now use the button below to calculate your ideal body weight.

Got your “ideal” body weight ?

Great! Hit the “Step 2” button below to download your meal plan OR become a Patron to get the real deal.

Become a conscious eater…


the food we choose makes a difference