Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems. Obesity is classified as having a Body Mass Index (BMI) of 30 or greater. BMI is a tool used to measure obesity.
In case your BMI is > 25 you are at a risk of developing weight-related health problems. It's time you watch your calorie intake and set a realistic weight management plan.
To achieve your weight management goals, you need to evaluate -- What is your present calorie intake? How much calorie intake can be cut down?
What is your Basal metabolic rate?
Basal Metabolic Rate (BMR)
is the minimal caloric requirement needed to sustain life in a resting individual.
Calculate your BMR
Formula for Women
BMR = 655+(9.6 X weight in kilos)+ (1.8 X Height in cms) - (4.7 X age in years)
Formula for Men
BMR = 655+(13.7 X weight in kilos)+ (5 X Height in cms)- (6.8 X age in years)
Now calculate your approximate daily calorie needs :
If you have a sedentary lifestyle - little or no exercise
Calorie-requirement = BMR X 1.2
If you are lightly active (light exercise 1-3 days /week)
Calorie- requirement = BMR X 1.375
If you are moderately active (moderate exercise 3-5 days/week)
Calorie- requirement = BMR X 1.55
If you are very active (hard exercise 6-7 days/week)
Calorie- requirement = BMR X 1.725