BY this simple computation using the NDAP method (Nutritionist - Dieticians Association of

the Philippines) you can easily figure out your DBW (Desired Body Weight) out of your
HEIGHT and CURRENT WEIGHT and that way, you will know if you are overweight or
underweight. There is a rough +/- in the DBW so that you will know if you are just fit or
not. These will determine also if it’s time to hit the gym or eat a balanced diet

NDAP Formula:

Males: 112 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.

Females: 106 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.

Example:

Subject: Male with current weight of 200 lbs. and height of 5’ ft. 8 inches

5 ft. = 112 lbs.

8 inches = 32 lbs. (8 inches x 4 lbs.)

112 lbs. + 32 lbs. = 144 lbs.

DBW (Desired Body Weight) = 144 lbs.

So basically the Subject is overweight by 56 lbs. because he is currently at 200 lbs.

To figure out how OBESE you are based on the BMI (BODY MASS INDEX)

BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

= ( 200 lbs. / ( 68 X 68 ) ) X 703

= ( 200 lbs. / 4624 ) X 703
= 0.043 X 703
= 30.22

Therefore the male with 200 lbs. weight with 5'8 in height is not only overweight but he is
also classified as Obese class I.

Refer to this :

BMI CLASSIFICATION

< 18.5 Underweight

18.5 - 24.9 Normal Weight
25.0 - 29.9 Overweight
30.0 - 34.9 Obese Type I
35.0 - 39.9 Obese Type II
>40.0 Obese Type III
TAMA BA ANG TIMBANG MO?
by Dr. Iris Thiele Isip Tan
May ilang paraan para malaman kung ano ba ang dapat na timbang depende sa
taas (height). Ang mga formula at halimbawa dito ay galing sa "A Training Manual
for Health Workers on Healthy Lifestyle: An Approach for the Prevention and
Control of Noncommunicable Diseases" ng World Health Organization at
Department of Health, Philippines.
Pumili ng isa sa mga methods dito at subukang i-compute ang inyong tamang
timbang (desirable body weight).
TANNHAUSER (BROCA) METHOD
Step 1. I-convert ang height sa centimeters.
Halimbawa: Isang lalaki na may taas na 5 feet 6 inches. Ito ay katumbas ng 66
inches. Ang 66 inches x 2.54 para ma-convert sa centimeters = 167.64 cm.
Step 2. Bawasan ng 100 ang height in centimeters.
167.64 - 100 = 67.64
Step 3. Bawasan ng 10% ang numero na makukuha sa Step 2 para makuha ang
DBW (desired body weight).
67.64 - 10% of 67.64 = 67.64 - 6.76 = 60.88 or 61 kilograms.
Ang dapat na timbang (desired body weight) ng lalaki na 5'6" ay 61 kg.

FORMULA GAMIT ANG BODY MASS INDEX

Ayon sa Food and Nutrition Research Institute (FNRI, 1994), ang dapat na body
mass index ng lalaki ay 22 at ang babae naman ay 20.8.
Step 1. I-convert ang height sa meters.
Halimbawa: Isang babae na may taas na 5 feet.
5 feet x 0.3048 (para maconvert sa meters) = 1.524 meters
Step 2. I-multiply ang dapat na BMI sa square ng height in meters
DBW = desirable BMI x H (m x m)
DBW = 20.8 x 1.524 x 1.524 = 20.8 x 2.32 = 48.31 kg
Ang dapat na timbang ng babae na 5' ay 48 kg.
NDAP FORMULA
1. Ang desirable body weight para sa lalaki na 5 feet ang taas ay 112 lbs.
Dagdagan ng 4 lbs sa bawat inch lagpas ng 5 feet. Bawasan naman ng 4 lbs sa
bawat inch na mas mababa sa 5 feet.
Halimbawa: Isang lalaki na may taas na 5 feet 6 inches.
5 feet = 112 lbs
6 inches: 6 x 4 = 24
112 + 24 = 136 lbs
2. Ang desirable body weight para sa babae na 5 feet ang taas ay 106 lbs.
Dagdagan ng 4 lbs sa bawat inch lagpas ng 5 feet. Bawasan naman ng 4 lbs sa
bawat inch na mas mababa sa 5 feet.
Halimbawa: Isang babae na may taas na 5 feet 4 inches.
5 feet = 106 lbs
4 inches: 4 x 4 = 16
106 + 16 = 122 lbs
Tama ba ang timbang mo?

Watching weight is human nature. It is like a reflex to tip the scale once we see one. Frenetic
reactions occur when we lose or gain weight but are we watching the right weight? Determining
our desirable body weight (DBW) ideal. Here is how to determine the magic number.

First step: Know your body frame.

Body frame is categorized into three types: small, medium, and large frame. It is easy to know
which frame you belong to.

1. Find the smallest part of your wrist. This becomes the measuring site. Wrap your thumb and
middle finger over this site.

2. If your thumb overlaps with the middle finger, you belong in the small frame category. Asians
usually belong in this group.

3. If your thumb touches with the middle finger but does not overlap, you belong in the
medium frame division.

4. If your thumb does not touch the middle finger, you belong in the large frame group. Most
Westerners belong in this group.

Second step: Know your height in centimeters

This can be done by converting height in feet (1 foot = 12 inches) to inches. For example,
multiply 5 feet by 12 and add 9 inches if you stand five feet and nine inches tall. The answer is
69 inches. Now, convert inches to centimeters by multiplying height in inches by 2.54. 69 inches
x 2.54 = 175.26 centimeters

Final step: Use the Tannhauser method.

Use the height in centimeters and deduct this number from a constant factor of 100. The
difference between the two will now be in kilogram units and is called initial DBW for this
article's purpose. From our previous example, 175.26cm - 100 = 75.26 kilograms. The inital DBW
is 75.26 kilograms.

For the different types of body frame use the following computation.
Small frame: Multiply the initial DBW by 10%. Now, subtract the product from the initial DBW.
The difference (rounded off to the nearest hundredth) becomes the desirable body weight.
From previous example, inital DBW of 75.26 kilograms x 10% = 7.526. 75.26 - 7.526 = 67.734
kilograms. The DBW is 68 kilograms.

Medium frame: For medium frame individuals, inital DBW is also the final DBW. There is no
need to compute further.

Large frame: Again, multiply the initial DBW by 10%. Now, add the product from the initial DBW.
The sum (rounded off to the nearest hundredth) becomes the desirable body weight. From
previous example, inital DBW of 75.26 kilograms x 10% = 7.526. 75.26 + 7.526 = 82.786
kilograms. The DBW is 83 kilograms.

Happy computing!