Your body mass index, or BMI, is a tool that you can use to determine whether you are underweight, overweight or at a healthy weight. According to the National Heart, Blood and Lung Institute (NHBLI), a healthy BMI ranges from 18.5 to 24.9 in most people. Your BMI may not be an accurate representation of whether you have a healthy body weight if you have significantly more or less muscle mass than others.
If your BMI is too high or too low, you should take steps to figure out the caloric intake that will enable you to lose or gain weight. Do not begin any weight-loss program without checking with your doctor, especially if you have a lot of weight to lose.
Find Your BMI
Step 1
Weigh yourself and write down your weight in pounds. Measure yourself, and write down your height in inches.
Step 2
Multiply your weight in inches by itself. For example, if you are 5'6", or 66 inches, multiply 66 x 66 for a product of 4,356. Divide your weight by this number. For instance, if you weigh 150 lbs, divide 150 by 4,356 for a total of 0.0344.
Step 3
Multiply your result by 703. Round to the nearest tenth. If you are 66-inches tall and weigh 150 lbs, your BMI is 24.2, which is within the range suggested as healthy by the NHLBI.
Step 4
Visit a website that offers a BMI calculation in order to check your results or use their tools to determine your number. Some websites for you to try include the National Heart, Lung and Blood Institute and the Centers for Disease Control.
Determine Your Optimal Calorie Intake
Step 1
Use an online calorie counter calculator to determine how many calories you need to consume in order to maintain your current weight. Enter your weight, sex and activity level. One calorie counter calculator is available on the American Cancer Society's website.
Step 2
Determine whether you need to maintain your weight, lose weight or gain weight. Use your BMI chart or your doctor's recommendation to decide on a reasonable weight goal.
Step 3
Subtract 500 calories from your daily calorie need in order to lose weight, recommends MayoClinic.com. If you eat 500 fewer calories than you require to maintain your weight, you should lose about one pound per week. If you also burn 500 calories per day through exercise, you should lose about two pounds per week.
Step 4
Add 500 calories to your daily calorie need in order to gain weight. If you eat 500 extra calories per day, you should gain approximately one pound per week.
Things You'll Need
- Scale
- Measuring tape
- Calculator
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