DIY Weight Loss: Assessing Your Body Type and Calculating Your Calorie Needs
**DIY Weight Loss**
Body Mass Index
Before starting any weight loss program, you should first assess whether you are obese. Do not lose weight below a healthy weight; your body mass index (BMI) should not be lower than 18.5.
**Calculating BMI (Body Mass Index):**
Body Mass Index (BMI) is a tool used to assess body weight. BMI is suitable for all individuals aged 18 to 65, excluding children, adolescents, pregnant women, breastfeeding mothers, the elderly, and those with a large build.
**Calculation method:**
Adults with business acumen, please use the following guidelines.
People with a body mass index (BMI) below 18.5 are not physically fit.
People with an index of 22.9 or below can have the best physical fitness.
The index is 18.5. A high BMI of 22.9 is also considered high.
A body mass index of 22.9 was used as the initial daily weight.
**How to measure body fat percentage**
Since body weight reflects the total weight of all tissues in the body, and the success of weight loss depends on whether fat has been reduced, it is best to know your body fat percentage.
Fat measurement devices such as subcutaneous fat measurement or bioelectrical impedance analysis (i.e., the currently popular fat scales or handheld devices) can be used.
WHO equation for calculating your daily calorie needs
Daily calorie requirement =
Basal metabolic rate × number of activity units
**Se**p1 weight loss
100
Equation for calculating basal metabolic rate
(World Health Organization Equation)
Basal metabolic rate × number of activity units
= Daily calorie needs
**Motor Quantitative Analysis**
Light activities: Walking 4-5 kilometers, shopping, laundry, playing golf, etc.
Moderate activities: gardening, cycling, playing tennis
Numerous activities: running, hiking, swimming, playing soccer, etc.
Basal metabolic rate × number of activity units = daily calorie requirement ×
This equation is not suitable for those who are ill, injured, or pregnant.
For use by breastfeeding mothers
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