Calculcate your BMI, or body mass index, to determine if you need to lose weight. If you weigh 190 lbs. and are shorter than 5 feet 10 inches, you're considered overweight.
Basal Metabolic Rate
Basal metabolic rate, or BMR, is a formula that calculates the number of calories you burn if you stay in bed all day. Use this formula to calculate your BMR if you're a female: ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ). If you're a male, use this formula: ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ).
Harris Benedict Equation
The Harris Benedict Equation is a formula that calculates your BMR with your activity level. This number will tell you how many calories you can eat to maintain your current weight. Multiply your BMR by 1.2 if you're inactive. If you're moderately active, multiply your BMR by 1.55. If you're active, multiply your BMR by 1.725.
Calorie Information
You need to create a 500- to 1,000-calorie deficit in your diet, or by exercising more, to lose 1 to 2 lbs. a week. The National Institutes of Health suggests that you keep your weekly weight loss total to no more than 2 lbs.
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