Essential Weight Loss Facts

BMI

How to calculate your BMI

There are many automatic BMI calculators available on the internet, in fact we have one here on this site, but if you want to work out your BMI yourself here is the formula using the imperial system (inches and lbs).

Here is the formula using the metric system (Kilograms and meters).

BMI Classification

BMI classification is not an exact science - it does not differentiate between fat and muscle so a very fit and athletic man with a lot of muscle bulk could be classified as obese even though he is obviously not obese.

BMI should simply be considered a helpful guide, there are many other guides that are just as useful. You can tell if you need to lose weight just by looking in the mirror, or noticing how you feel when you have to walk up the stairs, or trying to do the zipper up on your jeans. Even though it is useful to have these guidelines don't let yourself get too bogged down in the science of slimming, in the end, of course,it comes down to common sense and the way you feel.

Calories

Recommended calorie in-take per day.

2,000 for the average woman
2,500 for the average man

This is to maintain a healthy weight, of course if you wish to lose weight you will need to reduce the number of calories you consume. You will achieve a healthy weight loss on 500 fewer calories a day so for women try 1500 calories a day and for men 2,000. Gradually decrease your calorie intake if you find you are not losing the amount of weight you require. Make sure you do not go below 1200 calories for women and 1700 for men otherwise you will be losing muscle mass which will eventually impede your weight loss.

The recommended daily intake is for an average adult and will vary with age, size and how much weight you have to lose.

One pound of fat equals approximately 3500 calories so if you wanted to lose 2lbs of fat per week you would need to create a calorie deficit of 7000 calories either through reducing your intake or expending more energy through exercise or both.

Basal Metabolic Rate

Your BMR (Basal Metabolic Rate) is the minimum number of calories you need to maintain your current weight, when you have this figure you can then reliably work out how many calories you should consume in order to lose weight. There are many BMR calculators online that will do the number crunching for you, but it is very simply to work it out for yourself with the following formula.

Hip To Waist Ratio

To check your waist to hip ratio, use a measuring tape to measure around the widest part of your hips, then measure your waist at the narrowest part.

The formula used to calculate your waist to hip ratio is simply to divide your waist measurement by your hip measurement.

Research shows that people with "apple-shaped" bodies (with more weight around the waist) face more health risks than those with "pear-shaped" bodies who carry more weight around the hips.

The hip to waist ratio is a good way of judging if you are a healthy weight. For women a ratio should ideally be below 0.85, for men it should be below 0.90. The higher the number the greater your risk of heart disease.