Richard Franklin: Healthy Weight….


My Dad has asked me to do a quick questionnaire on ‘healthy weight’ for an article. Here’s my take;


“As a nutrition professional, how would you define ‘healthy weight’? 

You can only define a healthy body-weight if you think about the sum of its parts.

Body-weight is broken down by the following;

  • Water mass
  • Bone mass
  • Muscle mass
  • Fat mass 
  • Skin
  • Organs

These individual components all contribute to your body weight.

Your skin, organs & bone mass will develop from birth & plateau when fully grown. It will then fluctuate slightly throughout life. 

Water mass will be relatively consistent throughout life. 

Body Fat will fluctuate greatly depending on lifestyle & muscle mass.

Your muscle mass can fluctuate greatly & is the key component to focus on to dictate your healthy body composition. 

You maximise your lean muscle mass by prioritising protein & fibrous carbohydrates with resistance training. If you can stay consistent with this you can maintain a healthy body composition your whole life.

If you prioritise starchy carbohydrates & minimal protein with inactivity your muscle mass will not be maximised & your Body Fat will increase. 

How would you measure it?  

The more common ways are hands on measurements with calibers, tape measures & scales or using Bioelectrical Impedance which is what some of the more expensive home scales are able to do.

All accessible ways of measuring body composition has to be seen a a ‘ballpark’ figure. Scales, tape measures & callipers for skin-fold measurements all succumb to human error in some form. You need to choose a method & stick to it for a period of time that allows for patterns to emerge & be recognised in order to be rectified. 

How to achieve healthy weight? 

The best way to manage your body composition is to spend a set amount of time focussing on all the types of measurements available & look for patterns. If you monitor/track your food intake against calorie expenditure whilst doing this you will be in a good place to understand how your body composition can be managed or improved for long term results.


  • You prioritise protein & fibrous carbohydrates with resistance training, every day. 

For elderly people, how to gain weight (or stop losing it)?” 

  • You prioritise protein & fibrous carbohydrates with resistance training, every day. 

If a persons biomechanics limit movement then starchy carbohydrates should be limited also. These are fuel sources & if the fuel isn’t used, it is stored. Stored fuel can turn into Body Fat. 



I have spent over 12,000 hours applying the above to many, many people.

It’s no nonsense, it’s boring, it’s THE ONLY WAY to do it properly.



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