Before you start changing yourself, make sure you know what your goals are and select the correct strategy. Even if you are not planning to diet, knowing if your weight is healthy and if your calorie intake is sufficient wouldn't hurt. For both purposes, you must know your own body parameters in order to make the calculations.
First, find out about your body mass index. It helps you determine where you fall in the weight range. It will tell you if you are underweight, normal, or overweight. In order to calculate your body mass index, make the necessary measurements to have the latest results and use the formula below.
Body mass index = weight (in kilograms)/ height squared (in meters). Generally, if your result is under 20 then, you are underweight. A result of 20 to 25 is normal so, you don't need to worry. People who have a body mass index between 25 and 30 are overweight and having one of 30 means that you are obese. Reservations should be made depending on your gender. Ladies are considered to have the best body mass index in the range of 20 to 22. Men would rather have weight that falls between the range of 23 and 25. People whose body mass index is between 17 and 25 tend to live longer and usually lead healthier lifestyles.
This means establishing healthier eating habits. This duty being done, you can now calculate how many calories you will need to consume daily. This is where basal metabolic rate comes into the picture. Basal metabolic rate or BMR is the number of calories that your body burns at the lowest point of your activity. Namely, those are the caries that are burned in order to maintain your breathing, blood circulation, and body temperature. Every heartbeat makes fat go away. It is measured in calories and it is also based on your body parameters and a few other things too. Basal metabolic rate is sometimes responsible for burning a huge percentage of calories on a daily basis up to 70 percent. If you know how many calories your body will burn anyway, it is easier to determine what the correct calorie intake is for you whether you are trying to maintain a healthy weight or losing or gaining a few kilograms.
The best way to calculate your BMR is the Harris-Benedict formula which takes into consideration body parameters, sex, and age. The formulas are as follows: For men: 66 + (13.7 X weight in kilograms) + (5 X height in centimeters) - (6.8X age). For women: 655 + (9.6 X weight in kilograms) + (1.8 X height in centimeters) - (4.7 X age). Knowing your basal metabolic rate you can also calculate how active you are and how much energy you use up on your activities. For this, you should know your total energy expenditure, or TDEE.
This depends on how many exercises that you do and what type of work you do. So, multiply your basal metabolic rate using the directions below. If you do little or no sports and have a desk job, multiply by 1.2. If you do some sports one to three days a week, multiply by 1.375. People, who have a moderate exercise plan for about three to five days a week, multiply by 1.55. People who exercise about six or seven days a week get to multiply by 1.725 and extremely active people, like professional athletes or people with very physical jobs get to multiply by 1.9. The results tell you how many calories you can eat without gaining or losing weight based on your body parameters, sex, and age. In order to lose weight, subtract 20 percent from your results and that will be your daily caloric intake.
Keep in mind that body mass, age, and sex are not all the factors that influence your BMI and BMR. Reservations should be made if you are very muscular, have the right genes, or live in a specific climate.