Diet and Nutrition
The effects of a diet or exercise program can only be monitored when you have accurate
biometric data. This web page will help you calculate your Body Mass Index (BMI),
Waist-to-Height ratio, percent body fat, and lean body mass. You also get an estimate
of your daily calorie and protein requirements based on your level of activity.
It is a good idea to record your measurements once per week to keep track of your
progress. If you keep the data in a spreadsheet (e.g., MS Excel) you will be able
to create charts to see trends more easily. The number of Calories in the foods
that we eat and the number of Calories that we use determines whether we will lose
weight or gain weight.
The extra Calories that we consume are generally stored as fat in our body. To maintain
a steady weight, the number of Calories in our food must be equal the number of
Calories that we use through exercise, excrete as wastes, body oils, ejaculates,
menstrual flow, or use for renewal of skin, hair, nails, and other organ tissues.
To lose weight, we must consume fewer Calories than our body needs so that our stored
body fat is used to meet a portion our caloric needs.
It is advisable to consult with your physician or dietitian before starting any
diet, particularly if you take any medications. Suppose you have a box of cookies
with 6 grams of fat and 130 calories per serving:
1. Look for the number of calories from fat. You’ll find it on the nutrition facts
label, but here’s how that number is calculated: Fat contains 9 calories per gram,
so: 6 grams of fat x 9 = 54 calories from fat.
2. Divide fat calories by total calories, then multiply the result by 100. So: 54
divided by 130 x 100 = 41.5 % calories from fat.