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One way to determine if you’re carrying around too much weight (and probably not enough muscle) is to calculate your body mass index (BMI).  BMI is just one indicator of good health, but it’s a good place to start.  A lower BMI indicates you’re more likely to be healthy.

 

Here’s How To Figure Your BMI:

• Weigh yourself first thing in the morning.
• Measure your height in inches.
• Multiply your weight in pound by 700.
• Divide the answer in #3 by your height.
• Divide the answer in #4 by your height again.
• The answer in #5 is your BMI.

 

What Your BMI Means:

• 18.5 or less is underweight.
• 18.5 – 24.9 is a healthy weight.
• 25 – 29.9 is overweight.
• 30 or more is obese.

If you determine you’re at an unhealthy weight, you can figure out approximately how many calories you need each day in order to manage your weight.  Individual calorie needs can differ greatly depending on muscle mass, physical activity, and genetic differences.

Below you’ll find a guide for calculating your caloric needs if you’re lightly to moderately active (you’re not a couch potato but you don’t work out five times a week at the gym, either).  You’ll need 20 percent to 30 percent more calories if you’re very physically active (you regularly participate in competitive sports, run, or go to exercise classes or the gym and spend little time just sitting and watching TV or reading).

Calculating Your Calorie Needs:

     For men:  Multiply your goal or ideal weight by 13.5 to get your daily calorie needs.
For women:  Multiply your goal or ideal weight by 13.2 to get your daily calorie needs.

from HEALTH matter magazine Aug/Sept 2009