Weight management is a healthy practice. Everyone should do it on a regular basis. There are tools available that can help everyone, including you, to stay on track with your health goals.
Weight Management and Weight Loss
More people desire to be fit, and many more aiming to lose weight makes it seem as if the world has become a healthier place. Unfortunately, most people do it for wrong, sometimes completely absurd, reasons and techniques.
Singer Demi Lovato once advised: Don’t work out because you think you need to. Do it because your body deserves love, respect, and healthy attention.
Manage your weight without the risks by getting to know three basic measures better:​
- Body Mass Index (BMI)
- Basal Metabolic Rate (BMR)
- Total Energy Expenditure (TEE)
1. BODY MASS INDEX (BMI)
BMI is a measure that factors in a person’s height and weight to determine body fat. According to the US Center for Disease Control and Prevention:
BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.
The basic measure for BMI applies to all adult men and women who are 20 years old and over. The body fat among younger populations are best determined by using BMI percentile.
BMI is only a screening tool to identify people who may need more accurate diagnostic tools to support them in managing their weight issues and accompanying health problems.
An individual may need to undergo further tests that include:
- Skinfold thickness measurements
- Underwater weighing
- Bioelectrical impedance
- Dual-energy x-ray absorptiometry (DXA)
- Isotope dilution for proper diagnosis
Take note that BMI among individuals with a high amount of muscle in their bodies may also show high BMI values but, in no way does that make these individuals overweight or obese.
How to calculate your BMI
BMI is calculated using the following equation:
BMI = weight (kg) / [height (m)]2
For example​: if your weight is 63 kilograms, and your height is 5 feet and 6 inches
- Step 1: Convert your weight to kilograms if it uses pounds or any other unit of measure for weight. In this case, it is already stated in kilograms so there is no need for conversion
- Step 2: Convert your height into meters. In this case, 5 feet and 6 inches is equivalent to 1.6764 meters
- Step 3: Square your height in meters. That means, 1.6764 m x 1.6764 m which is equivalent to 2.8103 m2
- Step 4: Divide your weight in kilograms by your squared height in meters
In this case: BMI = 63 kilograms / 2.8103 m2 = 22.42 - Step 5: Use the table below to determine if you are Underweight, Normal or Healthy Weight, Overweight or Obese. In this case, based on the table, your weight falls under Normal
How to interpret your BMI
The standard interpretation of BMI for Americans is defined as follows:
| BMI | Weight Status |
| Below 18.5 | Underweight |
| 18.5 – 24.9 | Normal or Healthy Weight |
| 25.0 – 29.9 | Overweight |
| 30.0 and Above | Obese |
Note that some countries, including Japan and Singapore have adjusted values for the BMI Table. Check if your country is following a different standard before interpreting your BMI result.
BMI Calculator
2. BASAL METABOLIC RATE (BMR)
BMR is another measure which determines the minimum amount of calories a person of a specific weight, height, age and sex needs everyday.
The computation assumes only the energy needed to power up cells at rest, that is, no physical activity and no digestive activity.
In general, your body’s calorie requirements while at total rest makes up between 60 to 70 percent of your total caloric requirements, with the remaining percentage allocated for basic physical activities like walking or other mundane tasks.
This makes computing for your BMR crucial, most especially if your goal is either to lose weight or, to gain weight.
In weight loss, you need to spend more calories than what you are gaining. When trying to gain weight, you need to do the opposite.
There are three ways by which you can achieve either goal, and that is by adjusting your diet, adjusting your physical activities or, adjusting both.
How to calculate your BMR
To calculate Basal Metabolic Rate (BMR), you can use the Harris-Benedict equation, which estimates the number of calories your body needs to maintain its basic physiological functions while at rest. The formula differs based on your gender:
For men
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For women
BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Here’s a step-by-step guide on how to calculate BMR:
Step 1: Convert your weight and height to metric units.
- Weight: If you’re in pounds, divide your weight by 2.20462 to get kilograms (1 pound ≈ 0.453592 kilograms).
- Height: If you’re in inches, multiply your height by 2.54 to get centimeters (1 inch ≈ 2.54 centimeters).
Step 2: Insert your converted weight, height, and age into the corresponding equation.
Step 3: Calculate the BMR using the equation.
For example, let’s calculate the BMR for a 30-year-old woman weighing 70 kilograms and being 165 centimeters tall:
BMR = 447.593 + (9.247 x 70) + (3.098 x 165) – (4.330 x 30) BMR = 447.593 + 647.89 + 511.77 – 129.9 BMR = 1477.253 calories per day
So, the estimated Basal Metabolic Rate for this woman is approximately 1477.253 calories per day. Keep in mind that this value represents the number of calories your body needs at rest. To determine your total daily caloric needs, you should consider your activity level and multiply the BMR by an activity factor:
Sedentary (little to no exercise): BMR x 1.2 Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55 Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 Extra active (very hard exercise, physical job, or training twice a day): BMR x 1.9
This will give you a rough estimate of the total daily caloric intake needed to maintain your current weight. Remember that individual factors and metabolism can vary, so these calculations are estimates and not precise values.
Your BMR will generally recommend higher calorie intake as you engage in more physical activities throughout the day, and less as you remain mostly inactive. When computing for BMR.
However, the following factors must also be taken into consideration:
Age: Older people have slower metabolism which means that BMR generally tends to be lower.
Weight and height: Taller and bulkier individuals, require more calories to sustain their basic body processes at resting conditions.
Extreme dieting: In these cases, the body switches to starvation mode. That means, your body conserves energy and therefore your BMR is lower
Extreme climate conditions: When your body is subjected to either very warm or very cold temperature, your body needs to burn more energy to stay warm, so that BMR tends to be higher
Certain food and drugs: Caffeine, iron, L-carnitine and regulated drugs all increase BMR
Stress levels, illness and disease: These can all either drive up or decrease your BMR, depending on how your body reacts to these factors, and whether these are chronic or one-time conditions that your body is being subjected to.
Your basal body temperature is the lowest body temperature you attain during sleep or relaxation periods. If you want to buy a basal thermometer, the article about Best Basal Thermometer can be something you need.
3. TOTAL ENERGY EXPENDITURE
Total Daily Energy Expenditure (TEE) represents the total number of calories your body needs to maintain its current weight while accounting for all activities you perform throughout the day, including physical activity and exercise. To calculate TEE, you need to consider your Basal Metabolic Rate (BMR) and activity level. Here’s how to do it:
Step 1: Calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation as explained in the previous answer. This equation estimates the number of calories your body needs at rest.
Step 2: Determine your activity level. This is usually categorized into several levels based on your daily activity and exercise routine:
- Sedentary: Little to no exercise.
- Lightly active: Light exercise or sports 1-3 days per week.
- Moderately active: Moderate exercise or sports 3-5 days per week.
- Very active: Hard exercise or sports 6-7 days per week.
- Extra active: Very hard exercise, a physically demanding job, or training twice a day.
Step 3: Multiply your BMR by the corresponding activity factor:
TEE = BMR x Activity Factor
For example, if your BMR is calculated to be 1500 calories and your activity level is moderately active (activity factor of 1.55), then:
TEE = 1500 calories x 1.55 = 2325 calories
In this example, your estimated Total Daily Energy Expenditure (TEE) would be 2325 calories. This value represents the approximate number of calories you need to maintain your current weight while taking into account your daily physical activities.
If you want to lose weight, you can create a caloric deficit by consuming fewer calories than your TEE. Conversely, if you want to gain weight, you can consume more calories than your TEE. It’s essential to keep in mind that these calculations are estimates and individual factors can influence your actual energy expenditure. Adjust your calorie intake based on your specific goals and monitor your progress over time to achieve your desired weight and fitness objectives.
here’s a table showing Total Daily Energy Expenditure (TEE) estimates based on different activity levels:
| Activity Level | Activity Factor | Daily Kilocalories Needed (TEE) |
|---|---|---|
| Sedentary | 1.2 | BMR x 1.2 |
| Lightly Active | 1.375 | BMR x 1.375 |
| Moderately Active | 1.55 | BMR x 1.55 |
| Very Active | 1.725 | BMR x 1.725 |
| Extra Active | 1.9 | BMR x 1.9 |
Note: BMR is your Basal Metabolic Rate, which you can calculate using the Harris-Benedict equation based on your gender, weight, height, and age.
To find your daily kilocalories needed (TEE) for each activity level, simply multiply your BMR by the corresponding activity factor.
For example, if your BMR is calculated to be 1800 kilocalories, the Daily Kilocalories Needed (TEE) for each activity level would be:
| Activity Level | Activity Factor | Daily Kilocalories Needed (TEE) |
|---|---|---|
| Sedentary | 1.2 | 1800 x 1.2 = 2160 |
| Lightly Active | 1.375 | 1800 x 1.375 = 2475 |
| Moderately Active | 1.55 | 1800 x 1.55 = 2790 |
| Very Active | 1.725 | 1800 x 1.725 = 3105 |
| Extra Active | 1.9 | 1800 x 1.9 = 3420 |
These values represent the approximate daily kilocalories needed for each activity level to maintain your current weight, while taking into account your daily physical activities. Adjust your calorie intake based on your specific goals, whether you want to lose weight, maintain weight, or gain weight, and choose the corresponding activity level that best fits your lifestyle and exercise routine.
PRACTICING HEALTHY WEIGHT MANAGEMENT
Maintaining a healthy weight is not just about achieving a certain number on the scale; it’s about nurturing your overall well-being and embracing a sustainable lifestyle. Healthy weight management involves making gradual, positive changes to your habits, incorporating balanced nutrition, regular physical activity, and fostering a positive mindset. In this blog section, we will explore practical tips and strategies to practice healthy weight management and create a long-lasting foundation for a healthier and happier life.
- Set Realistic Goals: Begin your journey by setting achievable and realistic goals. Avoid extreme diets or aggressive weight loss targets, as they can be detrimental to your overall health. Instead, focus on making small, incremental changes that you can maintain over time. Aim for a steady and gradual weight loss or maintenance, as this approach is more sustainable in the long run.
- Adopt a Balanced Diet: Embrace a balanced and nutrient-rich diet that includes a variety of whole foods. Incorporate fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. Practice portion control to prevent overeating and pay attention to your body’s hunger and fullness cues. Avoid crash diets or strict restrictions, as they often lead to yo-yo dieting and can negatively impact your metabolism.
- Be Mindful of Emotional Eating: Recognize the difference between physical hunger and emotional hunger. Emotional eating can be a common response to stress, boredom, or other emotions. Develop alternative coping mechanisms for dealing with emotions, such as practicing mindfulness, meditation, or engaging in a favorite hobby.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes, our bodies can misinterpret thirst as hunger, leading to unnecessary snacking. By staying hydrated, you can avoid overeating and support your body’s essential functions.
- Engage in Regular Physical Activity: Incorporate enjoyable physical activities into your daily routine. Whether it’s brisk walking, cycling, dancing, or yoga, find activities that you love and make them a part of your lifestyle. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health experts.
- Get Adequate Sleep: Prioritize sleep as an essential aspect of healthy weight management. Lack of sleep can disrupt hormones that regulate appetite and increase cravings for unhealthy foods. Strive for 7-9 hours of quality sleep each night to support your body’s natural healing and rejuvenation processes.
- Seek Support and Accountability: Share your weight management journey with friends, family, or a supportive community. Having a support system can provide encouragement, motivation, and accountability on your path to a healthier lifestyle.
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HOW MANY CALORIES DO YOU NEED?
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Your Total Energy Expenditure (TEE) provides crucial information about your ideal calorie intake to support your Basal Metabolic Rate (BMR) and the energy required for your physical activities.
To effectively manage your weight using your TEE, follow these guidelines:
- Maintaining Your Weight:
- Continue with your current diet and physical activities. However, if you reduce your activity levels, remember to decrease your calorie intake to prevent unnecessary weight gain.
- Losing Weight:
- Reduce your calorie intake by incorporating more low-calorie meals into your diet.
- Alternatively, increase calorie burn by engaging in more intense physical activities.
Remember, shedding 1 pound on the scale requires a calorie deficit of 3,500 calories. Aim for a healthy weight loss of 1 to 2 pounds per week for the best overall well-being. Rapid weight loss can push your body into starvation mode, leading to a slowed metabolism, which hinders your weight loss progress.
To achieve sustainable weight loss, consider the following tips:
- Set goals to lose inches and track your vital stats: chest, waist, and hips.
- Focus on building more muscle as it burns calories at a higher rate than fat.
- Opt for quality over quantity when choosing your foods. Nutrient-dense options, especially fiber and proteins, can naturally regulate your calorie intake.
- Pay attention to the timing and sequence of your meals. Eat a substantial breakfast, a moderate lunch, and a light dinner. Start with vegetables and fruits to trigger the release of enzymes for better digestion.
- Prepare your food in a healthy manner. Choose boiling and steaming over frying.
Gaining Weight:
- To gain weight, you need an energy surplus so that your body stores more calories than it expends.
- If you maintain your physical activities, increase your calorie intake from your diet.
- Alternatively, you can balance your calorie intake from your diet while decreasing your physical activities.
By incorporating these strategies into your lifestyle, you can work towards achieving your weight management goals in a sustainable and healthy way. Remember, consistency and patience are key to long-term success.