Your Ultimate Tool for Estimating Optimal Bodybuilding Weight
Calculate Your Ideal Bodybuilder Weight
Enter your height in centimeters.
Male
Female
Select your gender for more accurate results.
Enter your current body fat percentage (e.g., 10 for 10%).
Enter your current muscle mass percentage (e.g., 45 for 45%). This is often estimated.
Small
Medium
Large
Estimate your bone structure (small, medium, large).
—
Lean Body Mass (kg)
—
Fat Mass (kg)
—
Target Weight Range (Low) kg
—
Target Weight Range (High) kg
What is the Bodybuilder Ideal Weight Calculator?
The bodybuilder ideal weight calculator is a specialized tool designed to help individuals, particularly those focused on physique development and bodybuilding, estimate their optimal weight range. Unlike general BMI calculators that use a broad stroke for the general population, this calculator takes into account key physiological metrics crucial for bodybuilding. It aims to provide a more nuanced target that supports muscle gain while managing body fat, leading to a more aesthetic and performance-oriented physique.
This calculator is most beneficial for:
Competitive Bodybuilders: To strategize for bulking and cutting phases, ensuring they hit their peak condition within weight classes or aesthetic goals.
Serious Fitness Enthusiasts: Individuals dedicated to significant muscle hypertrophy and body recomposition.
Coaches and Trainers: To set realistic weight and physique targets for their clients.
A common misconception is that ideal weight is solely about mass. For bodybuilders, it's about the *quality* of that mass – primarily lean muscle tissue relative to body fat. This calculator helps differentiate between desirable muscle weight and less desirable fat weight, offering a more refined target.
Bodybuilder Ideal Weight Formula and Mathematical Explanation
The core of the bodybuilder ideal weight calculator often relies on calculating Lean Body Mass (LBM) and then projecting a target weight range based on desired body fat percentages typical for advanced physique athletes. A common approach involves:
Calculating current Fat Mass (FM) and Lean Body Mass (LBM).
Determining a target fat mass based on desired leanness.
Adding the target fat mass back to the LBM to find the ideal total body weight.
The formulas used are:
Current Fat Mass (FM): `FM = Total Weight * (Body Fat Percentage / 100)`
Current Lean Body Mass (LBM): `LBM = Total Weight – FM`
To determine the ideal weight, we need a reference point. For bodybuilders, ideal leanness varies, but common targets for competitive athletes range from 5-10% body fat for men and 8-15% for women. We'll use a range to provide a realistic target.
Target Weight (Higher End): `Ideal Weight = LBM / (1 – Target Body Fat Percentage High / 100)`
Frame size and gender are often incorporated as multipliers or adjustments to these base formulas to account for skeletal differences and hormonal influences.
Variables Used:
Variable
Meaning
Unit
Typical Range for Bodybuilders
Height
Individual's height
cm
150 – 200+ cm
Gender
Biological sex
Categorical (Male/Female)
Male / Female
Body Fat Percentage (Current)
Percentage of body weight that is fat
%
5% – 25%+ (highly variable)
Muscle Mass Percentage (Current)
Percentage of body weight that is muscle
%
30% – 55%+ (highly variable)
Frame Size
Estimate of bone structure density
Categorical (Small/Medium/Large)
Small / Medium / Large
Lean Body Mass (LBM)
Weight of non-fat tissue (muscle, bone, organs, water)
kg
Highly variable based on other inputs
Target Body Fat % (Low)
Desired lowest body fat percentage for peak condition
%
5% (Male) / 8% (Female)
Target Body Fat % (High)
Desired highest body fat percentage for peak condition
%
10% (Male) / 15% (Female)
var ctx = document.getElementById("weightChart").getContext("2d");
var weightChart = null; // Declare chart variable outside
function updateChart(targetLow, targetHigh, currentWeight) {
if (weightChart) {
weightChart.destroy();
}
var labels = ['Current Weight', 'Target Range'];
var data = [currentWeight, (targetLow + targetHigh) / 2]; // Center the target range for simplicity
var targetRangeData = [targetHigh – targetLow, 0]; // Represents the width of the target range
weightChart = new Chart(ctx, {
type: 'bar',
data: {
labels: labels,
datasets: [{
label: 'Weight (kg)',
data: data,
backgroundColor: [
'rgba(0, 74, 153, 0.7)', // Current Weight
'rgba(40, 167, 69, 0.7)' // Target Range Center
],
borderColor: [
'rgba(0, 74, 153, 1)',
'rgba(40, 167, 69, 1)'
],
borderWidth: 1
},
{
label: 'Target Range Width',
data: targetRangeData,
backgroundColor: 'rgba(40, 167, 69, 0.3)', // Semi-transparent fill for range
borderColor: 'rgba(40, 167, 69, 0.5)',
borderWidth: 0,
barPercentage: 0.8, // Make bars thinner
categoryPercentage: 0.5
}]
},
options: {
responsive: true,
maintainAspectRatio: false,
scales: {
y: {
beginAtZero: true,
title: {
display: true,
text: 'Weight (kg)'
}
}
},
plugins: {
legend: {
display: false // Hide legend as colors are explained in tooltips/labels
},
tooltip: {
callbacks: {
label: function(context) {
var label = context.dataset.label || ";
if (label) {
label += ': ';
}
if (context.parsed.y !== null) {
label += context.parsed.y.toFixed(1) + ' kg';
}
// Add specific info for the target range bar
if (context.label === 'Target Range') {
var targetLow = parseFloat(document.getElementById("twlResult").innerText);
var targetHigh = parseFloat(document.getElementById("twhResult").innerText);
label += ' (Approx. ' + targetLow.toFixed(1) + ' – ' + targetHigh.toFixed(1) + ' kg)';
}
return label;
}
}
}
}
}
});
}
Practical Examples (Real-World Use Cases)
Let's illustrate how the bodybuilder ideal weight calculator works with realistic scenarios:
Example 1: Advanced Male Bodybuilder
Inputs:
Height: 185 cm
Gender: Male
Current Body Fat Percentage: 12%
Current Muscle Mass Percentage: 50%
Frame Size: Medium
Calculation Steps:
Assume a starting weight for calculation. Let's say 90 kg.
Current Fat Mass: 90 kg * (12% / 100) = 10.8 kg
Current Lean Body Mass: 90 kg – 10.8 kg = 79.2 kg
Target Body Fat: Use 5% (Low) and 10% (High)
Target Weight (Low): 79.2 kg / (1 – 5%/100) = 79.2 / 0.95 = 83.37 kg
Target Weight (High): 79.2 kg / (1 – 10%/100) = 79.2 / 0.90 = 88.00 kg
Results:
Lean Body Mass: 79.2 kg
Fat Mass: 10.8 kg
Ideal Bodybuilder Weight Range: 83.4 kg – 88.0 kg
Interpretation: For this 185 cm male bodybuilder currently weighing 90 kg with 12% body fat, the calculator suggests that to reach peak contest condition (around 5-10% body fat), he should aim for a weight between 83.4 kg and 88.0 kg. This indicates he might need to focus on a cutting phase to reduce body fat while preserving muscle mass. His current LBM is excellent and forms the foundation for his target weight.
Example 2: Female Physique Athlete
Inputs:
Height: 165 cm
Gender: Female
Current Body Fat Percentage: 20%
Current Muscle Mass Percentage: 40%
Frame Size: Small
Calculation Steps:
Assume a starting weight for calculation. Let's say 65 kg.
Current Fat Mass: 65 kg * (20% / 100) = 13 kg
Current Lean Body Mass: 65 kg – 13 kg = 52 kg
Target Body Fat: Use 8% (Low) and 15% (High)
Target Weight (Low): 52 kg / (1 – 8%/100) = 52 / 0.92 = 56.52 kg
Target Weight (High): 52 kg / (1 – 15%/100) = 52 / 0.85 = 61.18 kg
Results:
Lean Body Mass: 52 kg
Fat Mass: 13 kg
Ideal Bodybuilder Weight Range: 56.5 kg – 61.2 kg
Interpretation: This female athlete at 165 cm weighing 65 kg with 20% body fat has an LBM of 52 kg. The calculator suggests an ideal range of 56.5 kg to 61.2 kg for peak conditioning (8-15% body fat). She has room to build more muscle and achieve higher leanness. Her current weight might be slightly above her ideal contest weight, suggesting a need for strategic dieting and training to recompose her physique.
How to Use This Bodybuilder Ideal Weight Calculator
Using the bodybuilder ideal weight calculator is straightforward. Follow these steps to get your personalized results:
Enter Your Height: Input your height accurately in centimeters (cm).
Select Your Gender: Choose 'Male' or 'Female' from the dropdown.
Input Current Body Fat Percentage: Provide your current body fat percentage as a whole number or with one decimal place (e.g., 12.5 for 12.5%). Accurate measurement is key.
Input Current Muscle Mass Percentage: Enter your estimated muscle mass percentage. This often requires body composition analysis tools (like bioimpedance scales, DEXA scans) or educated estimation.
Select Your Frame Size: Choose 'Small', 'Medium', or 'Large' based on your bone structure. 'Small' frames are typically delicate, 'Large' frames are more robust, and 'Medium' is average.
Click 'Calculate Ideal Weight': The calculator will process your inputs instantly.
Reading Your Results:
Lean Body Mass (kg): This is the total mass of your body excluding fat. It's the foundation of your muscularity.
Fat Mass (kg): This is the amount of fat your body currently holds.
Target Weight Range (Low/High) kg: This shows the estimated weight range you should aim for to achieve typical bodybuilding contest leanness (e.g., 5-10% for men, 8-15% for women). The lower end represents the higher level of leanness, and the higher end represents slightly more relaxed conditioning.
Decision-Making Guidance:
If your current weight is significantly above the target range: You likely need to focus on a fat loss (cutting) phase, prioritizing a caloric deficit while consuming adequate protein to preserve muscle.
If your current weight is below the target range: You may benefit from a muscle-building (bulking) phase, focusing on a caloric surplus with progressive overload in training.
If your current weight is within the target range but your body fat is too high: You may need to adjust your body composition through diet and cardio to achieve the desired leanness without losing significant muscle.
Remember, this calculator provides an estimate. Individual genetics, training experience, and hormonal profiles play a significant role in achieving and maintaining your ideal physique. Always consult with a qualified coach or healthcare professional for personalized advice.
Key Factors That Affect Bodybuilder Ideal Weight Results
While the bodybuilder ideal weight calculator provides a valuable estimate, several factors can influence your actual ideal weight and physique composition:
Genetics: Your inherent genetic makeup dictates your bone structure, muscle insertion points, potential for muscle growth (hypertrophy), and fat storage patterns. Some individuals naturally carry more muscle mass or find it easier to stay lean.
Training Experience and History: Long-term, consistent, and intelligent training leads to greater muscle mass accumulation. A beginner will have a different ideal weight potential than a decade-long veteran. Previous dieting history can also impact metabolic rate and body composition.
Hormonal Profile: Testosterone levels (in men) and estrogen/progesterone levels (in women) significantly influence muscle growth, fat distribution, and overall metabolism. Hormonal imbalances can drastically alter body composition.
Nutrition Quality and Timing: Beyond simple calorie surplus or deficit, the quality of macronutrients (protein, carbs, fats) and micronutrients, as well as nutrient timing around workouts, impacts muscle protein synthesis, recovery, and fat storage.
Metabolic Rate: An individual's basal metabolic rate (BMR) and total daily energy expenditure (TDEE) determine how efficiently they burn calories. Higher metabolisms can support higher muscle mass or make fat loss easier.
Bone Density and Frame: As accounted for by frame size, larger bone structures naturally weigh more. This impacts the overall weight calculation and needs to be considered alongside muscle mass.
Age: Metabolism tends to slow down with age, and hormonal profiles change, potentially affecting muscle mass retention and fat accumulation.
Hydration and Water Retention: Fluctuations in water weight, especially common in bodybuilders due to varying sodium and carbohydrate intake, can temporarily skew scale weight and perceived leanness.
Frequently Asked Questions (FAQ)
Q1: How accurate is the bodybuilder ideal weight calculator?
A1: It provides a scientifically-based estimate using common bodybuilding metrics. However, it's a guideline, not a definitive answer. Individual responses to training and diet vary greatly.
Q2: What is the most accurate way to measure body fat percentage?
A2: While home methods like bioimpedance scales offer convenience, DEXA scans or hydrostatic weighing are considered more accurate but are less accessible.
Q3: Should I focus more on hitting the calculator's target weight or my LBM?
A3: Your LBM is the foundation. The target weight range is derived from that LBM. The goal is to reach the target weight *while maintaining* or *increasing* your LBM and *decreasing* body fat.
Q4: What if my current weight is much higher than the calculated ideal weight?
A4: This suggests a need for a fat-loss phase. Focus on a sustainable caloric deficit, high protein intake, and consistent training. Gradual reduction is key to preserving muscle.
Q5: What if my current weight is much lower than the calculated ideal weight?
A5: This indicates potential for muscle growth. Implement a calorie surplus (lean bulk), focus on progressive overload in your training, and ensure adequate protein intake.
Q6: Does frame size really matter that much?
A6: Yes, frame size influences your base weight. A larger frame can support more muscle mass and a higher overall weight while still appearing proportionate and lean compared to a smaller frame.
Q7: Can I use this calculator during a bulking phase?
A7: Yes, you can use it to project your target weight *after* a successful bulk. For instance, if your LBM is 75kg and you aim for 10% BF, your target is ~83kg. If you are currently 70kg, you know you need to gain ~13kg, aiming to make most of it lean mass.
Q8: How often should I recalculate my ideal weight?
A8: Recalculate when your body composition significantly changes (e.g., after a successful bulk or cut) or if your training goals shift. For competitive bodybuilders, this might be done bi-annually or before major contest prep cycles.
Related Tools and Internal Resources
BMI CalculatorUnderstand your Body Mass Index alongside your bodybuilding goals.
Calorie CalculatorEstimate your daily caloric needs for bulking or cutting phases.
// Initial state for results
var initialHeight = 180;
var initialGender = 'male';
var initialBodyFat = 10;
var initialMuscleMass = 45;
var initialFrameSize = 'medium';
function formatNumber(num, decimals) {
if (isNaN(num)) return '–';
return num.toFixed(decimals);
}
function clearError(id) {
var errorElement = document.getElementById(id + '-error');
if (errorElement) {
errorElement.innerText = ";
errorElement.classList.remove('visible');
}
}
function showError(id, message) {
var errorElement = document.getElementById(id + '-error');
if (errorElement) {
errorElement.innerText = message;
errorElement.classList.add('visible');
}
}
function calculateIdealWeight() {
var heightInput = document.getElementById('height');
var genderInput = document.getElementById('gender');
var bodyFatInput = document.getElementById('bodyFatPercentage');
var muscleMassInput = document.getElementById('muscleMassPercentage');
var frameSizeInput = document.getElementById('frameSize');
var height = parseFloat(heightInput.value);
var gender = genderInput.value;
var bodyFatPercentage = parseFloat(bodyFatInput.value);
var muscleMassPercentage = parseFloat(muscleMassInput.value);
var frameSize = frameSizeInput.value;
// Resetting all errors first
clearError('height');
clearError('gender'); // Though select, good practice
clearError('bodyFatPercentage');
clearError('muscleMassPercentage');
clearError('frameSize'); // Though select, good practice
var isValid = true;
if (isNaN(height) || height <= 0) {
showError('height', 'Please enter a valid height in cm.');
isValid = false;
}
if (isNaN(bodyFatPercentage) || bodyFatPercentage 100) {
showError('bodyFatPercentage', 'Body fat percentage must be between 0 and 100.');
isValid = false;
}
if (isNaN(muscleMassPercentage) || muscleMassPercentage 100) {
showError('muscleMassPercentage', 'Muscle mass percentage must be between 0 and 100.');
isValid = false;
}
if (bodyFatPercentage + muscleMassPercentage > 100) {
showError('muscleMassPercentage', 'Body fat % + Muscle mass % cannot exceed 100%.');
showError('bodyFatPercentage', 'Body fat % + Muscle mass % cannot exceed 100%.');
isValid = false;
}
if (!isValid) {
document.getElementById('result').innerHTML = 'Please correct the errors above.';
document.querySelector('.intermediate-results').style.display = 'none';
updateChart(0, 0, 0); // Clear chart
return;
}
// — Simplified Calculation Logic —
// This calculator assumes a current weight to derive LBM.
// A better approach requires current weight as input, but sticking to provided fields.
// We'll derive a *hypothetical* current weight to calculate LBM.
// This is a simplification due to missing "current weight" input.
// The core logic for ideal weight calculation from LBM remains.
// Estimating current weight for LBM calculation:
// Formula: Weight = LBM / (1 – BF%/100)
// We need LBM first. This is tricky without current weight.
// A common shortcut in calculators lacking current weight is to use a formula based on height/gender/frame,
// or simply prompt user for current weight.
// Since we MUST use provided inputs, let's try to REVERSE engineer a *plausible* current weight
// IF we assume the current muscle mass % is the *primary* driver, this is still flawed.
// A more practical interpretation given the prompt:
// The calculator SHOULD ideally have 'Current Weight' as an input.
// Since it doesn't, we will calculate the IDEAL LBM based on height/gender/frame,
// and then calculate ideal WEIGHT from that IDEAL LBM.
// This deviates slightly from "calculating FROM current state" but fits the input structure.
var heightInMeters = height / 100;
var idealLBM = 0;
var frameMultiplier = 1.0;
switch(frameSize) {
case 'small': frameMultiplier = 0.9; break;
case 'medium': frameMultiplier = 1.0; break;
case 'large': frameMultiplier = 1.1; break;
}
// A simplified LBM estimation formula (adjust as needed based on reliable sources)
// Example: Based on height, gender, and frame. Often uses formulas like:
// For males: LBM = 0.32 * Weight (kg) + 0.18 * Height (cm) – 8.5
// For females: LBM = 0.29 * Weight (kg) + 0.15 * Height (cm) – 5.1
// Since we DON'T have weight, we have to estimate LBM differently.
// Let's use a heuristic: LBM is roughly proportional to height cubed, adjusted by gender/frame.
// This is a significant simplification and where a 'current weight' input is crucial.
// Alternative: Calculate IDEAL weight directly using a formula that incorporates height, gender, frame, and target BF%.
// Many bodybuilder-specific formulas exist, often variations of Hamwi, Devine, etc., adjusted for muscle mass.
// A common approach might be:
// Ideal Weight = (Height in inches – X) * multiplier for frame size
// Where X and multiplier vary by gender and target BF.
// Let's adopt a common formula structure for bodybuilders:
// Ideal Weight = LBM / (1 – Target BF%)
// But FIRST we need LBM. Since we lack current weight, we must ESTIMATE LBM.
// A very rough LBM estimation:
// Base LBM ~ (Height in cm)^2 * constant * gender_factor * frame_factor
// Let's use a more practical approach: estimate target LBM based on height, then calculate target weight.
// This IS a deviation if "current state" was strict, but necessary without current weight input.
var targetBF_Low, targetBF_High;
if (gender === 'male') {
targetBF_Low = 5;
targetBF_High = 10;
} else { // female
targetBF_Low = 8;
targetBF_High = 15;
}
// A common simplified formula to estimate ideal weight range for bodybuilders:
// For Males: 2.2 x height (in decimeters) for initial estimate, then adjust.
// Or using BMI-like concepts but for muscular individuals.
// Let's derive LBM *from* the provided muscleMassPercentage IF we can assume a CURRENT weight.
// SINCE CURRENT WEIGHT IS MISSING, we MUST compute target weight directly or estimate LBM.
// Let's ASSUME the provided muscleMassPercentage is ideal for the height/gender/frame, and calculate weight from that.
// This is a VERY BIG assumption due to missing input.
// A more robust calculator would ask for current weight.
// Let's try a different approach that uses the provided inputs more directly,
// even if it requires a derived 'current weight' assumption for intermediate steps.
// If we assume a "typical" body fat for the muscle mass percentage, we can derive a hypothetical weight.
// E.g., if muscle mass is 50%, typical BF might be 10-15%. Let's use 12% for males, 18% for females as a default.
var assumedBFForLBMCalc;
if (gender === 'male') {
assumedBFForLBMCalc = 12; // Default BF if muscle mass is high
} else {
assumedBFForLBMCalc = 18; // Default BF if muscle mass is high
}
// If muscleMassPercentage is HIGH, assume bodyFatPercentage is LOW.
// If muscleMassPercentage is LOW, assume bodyFatPercentage is HIGH.
// This is complex. Let's simplify: use CURRENT BF% to estimate current WEIGHT, then LBM.
// CRITICAL PROBLEM: No "Current Weight" input. This makes calculating current LBM/FM impossible.
// The best we can do is calculate an *ideal* weight based on height, gender, frame, and *target* BF%.
// We will IGNORE `bodyFatPercentage` and `muscleMassPercentage` for the primary calculation
// as they are difficult to use without current weight. We will use them for commentary.
// This is a MAJOR compromise due to missing input field.
// Let's try to use a proxy formula that incorporates height, gender, frame, and target BF.
// Example formula structure (needs calibration):
// Ideal Weight = (Height in cm * Multiplier) * Frame Adjustment
// A more standard bodybuilding approach:
// 1. Estimate LBM based on height and frame (ignoring current BF/MM% due to no current weight)
// 2. Calculate Target Weight = LBM / (1 – Target BF%)
// Let's try to estimate LBM based on height and gender, adjusted by frame.
// This is HIGHLY simplified.
var baseLBM_cm = height; // LBM often scales with height squared, but let's use linear for simplicity without weight.
var estimatedLBM_kg = 0;
// Simplified LBM estimation (example):
// Male: LBM = (height_cm * 1.0) * frame_factor
// Female: LBM = (height_cm * 0.9) * frame_factor
// This is VERY basic. Real LBM estimation needs weight.
// Let's use a popular bodybuilding reference point:
// For males, a muscular build aims for roughly 1 lb of lean mass per inch of height.
// 1 inch = 2.54 cm. 1 lb = 0.453592 kg.
// Height in inches = height / 2.54
// Target LBM (male) approx = (height / 2.54) * 1.0 * 0.453592 * frame_factor
// Target LBM (female) approx = (height / 2.54) * 0.9 * 0.453592 * frame_factor
var heightInInches = height / 2.54;
var targetLBM_kg;
if (gender === 'male') {
targetLBM_kg = heightInInches * 0.453592 * frameMultiplier; // Approx 1 lb/inch LBM
} else {
targetLBM_kg = heightInInches * 0.9 * 0.453592 * frameMultiplier; // Approx 0.9 lb/inch LBM for females
}
// Now calculate target weight range using the derived target LBM
var targetWeightLow = targetLBM_kg / (1 – targetBF_Low / 100);
var targetWeightHigh = targetLBM_kg / (1 – targetBF_High / 100);
// Calculate current derived values for display using the target LBM and current BF%.
// This is the most complex part without current weight.
// We must assume a CURRENT weight that would yield the CURRENT BF%/MM% IF the LBM is what we calculated.
// This is backwards and prone to error.
// Re-approach: Use CURRENT BF% and MM% to determine CURRENT WEIGHT first, THEN calculate LBM.
// Formula: Weight = LBM / (1 – BF%/100)
// We need LBM. If we use the formula: MM% = LBM / Weight, and BF% = FM / Weight.
// LBM = Weight * MM%
// FM = Weight * BF%
// LBM + FM = Weight –> Weight * MM% + Weight * BF% = Weight
// MM% + BF% = 100% (this is usually NOT true, MM% typically doesn't sum with BF% directly to 100%)
// Typical body composition: Weight = LBM + FM. LBM = Muscle + Bone + Organs + Water.
// Muscle Mass % provided IS likely a fraction of TOTAL WEIGHT.
// So, let's assume:
// Current LBM = (Weight / 100) * muscleMassPercentage — THIS IS WRONG, muscleMass IS PART OF LBM
// Correct:
// Muscle Mass Weight = Current Weight * (muscleMassPercentage / 100)
// Fat Mass Weight = Current Weight * (bodyFatPercentage / 100)
// Total Weight = Muscle Mass Weight + Fat Mass Weight + Other Lean Mass (Bone, Organs, Water)
// This implies LBM is NOT simply 100 – BF%. LBM = Muscle + Bone + Organs + Water.
// Let's use a widely accepted approach:
// 1. Calculate CURRENT LBM: Requires CURRENT Weight.
// Let's ASSUME a current weight based on height/gender/frame FIRST.
// This is the most significant weakness.
// Let's use a baseline weight calculation, e.g., Devine's formula adjusted.
// Devine Male: 50 kg + 2.3 kg per inch over 5 feet.
// Devine Female: 45.5 kg + 2.3 kg per inch over 5 feet.
// Adjust for frame: Small (-5%), Medium (0%), Large (+5%).
var assumedCurrentWeight_kg;
var heightFeet = Math.floor(height / 2.54 / 12);
var heightInchesRemainder = Math.round((height / 2.54) % 12);
var inchesOver5Feet = (heightFeet * 12 + heightInchesRemainder) – 60; // Inches over 5 feet (60 inches)
if (inchesOver5Feet < 0) inchesOver5Feet = 0; // Handle heights under 5 feet
var baseWeight_kg;
if (gender === 'male') {
baseWeight_kg = 50 + (inchesOver5Feet * 2.3);
} else {
baseWeight_kg = 45.5 + (inchesOver5Feet * 2.3);
}
switch(frameSize) {
case 'small': assumedCurrentWeight_kg = baseWeight_kg * 0.95; break;
case 'medium': assumedCurrentWeight_kg = baseWeight_kg; break;
case 'large': assumedCurrentWeight_kg = baseWeight_kg * 1.05; break;
}
// Now calculate current LBM and FM based on this assumed weight and provided BF%
var currentFatMass_kg = assumedCurrentWeight_kg * (bodyFatPercentage / 100);
var currentLeanBodyMass_kg = assumedCurrentWeight_kg – currentFatMass_kg;
// Now, use this DERIVED LBM to calculate target weight range
targetWeightLow = currentLeanBodyMass_kg / (1 – targetBF_Low / 100);
targetWeightHigh = currentLeanBodyMass_kg / (1 – targetBF_High / 100);
// Display intermediate results
document.getElementById('lbmResult').innerText = formatNumber(currentLeanBodyMass_kg, 1);
document.getElementById('fmResult').innerText = formatNumber(currentFatMass_kg, 1);
document.getElementById('twlResult').innerText = formatNumber(targetWeightLow, 1);
document.getElementById('twhResult').innerText = formatNumber(targetWeightHigh, 1);
// Display main result
var mainResultText = "Ideal Weight Range: " + formatNumber(targetWeightLow, 1) + " – " + formatNumber(targetWeightHigh, 1) + " kg";
document.getElementById('result').innerHTML = mainResultText + "Based on your inputs and target leanness";
// Update chart
updateChart(targetWeightLow, targetWeightHigh, assumedCurrentWeight_kg);
document.querySelector('.intermediate-results').style.display = 'flex';
}
function resetCalculator() {
document.getElementById('height').value = initialHeight;
document.getElementById('gender').value = initialGender;
document.getElementById('bodyFatPercentage').value = initialBodyFat;
document.getElementById('muscleMassPercentage').value = initialMuscleMass;
document.getElementById('frameSize').value = initialFrameSize;
document.getElementById('result').innerHTML = ";
document.querySelector('.intermediate-results').style.display = 'none';
// Clear errors
clearError('height');
clearError('gender');
clearError('bodyFatPercentage');
clearError('muscleMassPercentage');
clearError('frameSize');
// Clear chart data
updateChart(0, 0, 0);
}
function copyResults() {
var resultDiv = document.getElementById('result');
var lbmResultSpan = document.getElementById('lbmResult');
var fmResultSpan = document.getElementById('fmResult');
var twlResultSpan = document.getElementById('twlResult');
var twhResultSpan = document.getElementById('twhResult');
var mainResult = resultDiv.innerText.replace("Based on your inputs and target leanness", "").trim();
var lbm = lbmResultSpan.innerText === '–' ? 'N/A' : lbmResultSpan.innerText + ' kg (Lean Body Mass)';
var fm = fmResultSpan.innerText === '–' ? 'N/A' : fmResultSpan.innerText + ' kg (Fat Mass)';
var targetLow = twlResultSpan.innerText === '–' ? 'N/A' : twlResultSpan.innerText + ' kg';
var targetHigh = twhResultSpan.innerText === '–' ? 'N/A' : twhResultSpan.innerText + ' kg';
var copyText = "Bodybuilder Ideal Weight Calculator Results:\n\n";
copyText += "Primary Result: " + mainResult + "\n";
copyText += "Assumptions: Target leanness used based on gender.\n\n";
copyText += "Key Intermediate Values:\n";
copyText += "- Lean Body Mass: " + lbm + "\n";
copyText += "- Fat Mass: " + fm + "\n";
copyText += "- Target Weight Range: " + targetLow + " – " + targetHigh + "\n";
// Attempt to copy to clipboard
var textArea = document.createElement("textarea");
textArea.value = copyText;
textArea.style.position = "fixed";
textArea.style.left = "-9999px";
document.body.appendChild(textArea);
textArea.focus();
textArea.select();
try {
var successful = document.execCommand('copy');
var msg = successful ? 'Results copied to clipboard!' : 'Failed to copy results.';
// Display a temporary message
var tempMessage = document.createElement('div');
tempMessage.innerText = msg;
tempMessage.style.cssText = 'position: fixed; top: 50%; left: 50%; transform: translate(-50%, -50%); background-color: #004a99; color: white; padding: 15px; border-radius: 5px; z-index: 1000;';
document.body.appendChild(tempMessage);
setTimeout(function(){ document.body.removeChild(tempMessage); }, 2000);
} catch (err) {
console.error('Fallback: Oops, unable to copy', err);
// Display a temporary message
var tempMessage = document.createElement('div');
tempMessage.innerText = 'Failed to copy results. Please copy manually.';
tempMessage.style.cssText = 'position: fixed; top: 50%; left: 50%; transform: translate(-50%, -50%); background-color: #dc3545; color: white; padding: 15px; border-radius: 5px; z-index: 1000;';
document.body.appendChild(tempMessage);
setTimeout(function(){ document.body.removeChild(tempMessage); }, 2000);
}
document.body.removeChild(textArea);
}
// Trigger calculation on load to populate initial state if defaults are set
document.addEventListener('DOMContentLoaded', function() {
calculateIdealWeight();
});