After checking your BMR/BMI you have an idea how many calories you need to be eating per day. Make sure you eat NO LESS than the number of calories it gives to you unless you are working out or trying lose weight. If you work out regularly, subtract no more than 300 calories off your BMI, but it is better to add calories if you are working out regularly. If you are cutting back calories to lose weight, subtract the same, NEVER EVER go under 1200 calories. You can get an idea from these different recipes, what you should be eating and how much of it. If you add in 30 minutes of cardio, 3 times a week it will increase your goal of toning up and losing your desired weight. After a period of time, increase your workout times and number of days you do it. This will help you get your body looking how you want it, and still be healthy. Realize that this will take time, and will not happen overnight. The longer you take to lose it, the more bound you are to keep it off.
Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to operate. This doesn't account for any activity, it's simply the energy needed to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep, at room temperature. If you don't consume this number of calories, there is a chance you are not going to lose any weight (healthly) and will not tone up. You need to eat this number of calories, or a little more to have energy and sufficient vitamins etc., to be able to lost your desired weight, and tone up.
The body-mass index (BMI) is calculated by dividing your weight (in kg) by the square of your height (in meters). A BMI greater than 25 may indicate that you are overweight, while a BMI greater than 30 generally indicates obesity.
Body-Mass Index (BMI)
A BMI of 27.8 for men and 27.3 for women is the cutoff point for obesity used in the National Health and Nutrition Examination Survey (NHANES II). The National Academy of Sciences' diet and health report suggests the following normal BMI ranges:
|Age||Normal BMI Range|
|45 to 54 years||22 to 27|
|55 to 65 years||23 to 28|
|Over 65 years||24 to 29|