The truth is that there is no one-size-fits-all program for weight loss.
Each one of us is different and we have different goals. But we can all educate ourselves, and everyone (this means you) can get healthy and lose weight.
The following are some weight loss tools and calculations commonly used by nutritionists and dieticians, but you can use them yourself:
BMI (body mass index) is a very common measurement used to estimate body fat. There are plenty of calculators available online, but if you would like to figure it out yourself the formula is:
BMI= your weight in pounds X 703
Height in inches(squared)
Below 18.5 Underweight
30 & Above Obese
Note: Please know that this is a general measurement and doesn’t account for every body composition (e.g.: athletes, pregnancy, body builders, etc).
How many calories should you be consuming each day? This calculator is a good estimate based on the Harris Benedict Formula.
This formula calculates daily calorie intake by determining your BMR (basal metabolic rate) and your AMR (active metabolic rate).
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Now, calculate your AMR using your BMR and choosing an estimate of you current activity level.
Sedentary (little or no exercise) AMR = BMR x 1.2
Lightly Active (light exercise 1-3 days per week) AMR = BMR x 1.375
Moderately Active (moderate exercise 3-5 days per week) AMR = BMR x 1.55
Very Active (hard exercise 6-7 days per week) AMR = BMR x 1.725
Extra Active (very hard exercise 6-7 days per week) AMR = BMR x 1.9
The AMR equals the number of daily calories that you need in order to stay at your current weight. If you want to lose weight, increase activity and lower daily caloric intake.