Know Your Body Before Starting Your Weight Management Plan

There are many people who wanted to lose weight but never really exercise and take care of their diet. Are you one of them? Achieving your dream body figure is never easy, it requires determination and effort. And more importantly, you should understand your current body condition in order to lose weight efficiently.

BMI (Body Mass Index)

BMI (Body Mass Index) is often used internationally to measure body fats.

The calculation formula is:

BMI = weight[kg] ÷ height2[m2]

Body Mass Index (BMI)
Underweight Normal Overweight Obese Extremely Obese
<18.5 18.5-24.9 25-29.9 30-34.9 <35

However, BMI is a general index mainly dependant on our body weight. If you are planning to Lose weight, it is important to know the number of calories that you burn every day.

Firstly, you will need to calculate you Basal Metabolic Rate (BMR). The algorithm for BMR is different for men and women:

Basal metabolic rate in men:

66.47 + (13.7 x weight [kg]) + (5 x height [cm]) - (6.8 x age)


Women's Basal Metabolic Rate: 

655.1 + (9.6 x weight [kg]) + (1.8 x height [cm]) - (4.7 x age)

In addition to basal metabolic rate, the daily activity level should be taken into consideration as well.

Physical Activity Chart
No Exercise 1-3 days/week 3-5 days/week 6-7 days/week Extreme physical activity
BMR x 1.2 BMR x 1.375 BMR x 1.55 BMR x 1.725 BMR x 1.9

Depending on your activity level, multiply your BMR by the number corresponding to your activity level to get the average number of calories your body burns per day.

Excess calories: will be stored as fat and muscle

Insufficient calories: use up fat and muscle

Balanced Calories: no weight gain or loss

If the calories that you consume are more than that of your daily calories burned, the excess calories will lead to weight gain. So, managing your calories consumption is very important in weight management.


CHEVIN nutritionist Ke Qi:

You can draft your meal plan according to the calories that you wish to burn everyday. Try to reduce the consumption of deep-fried food, oily food and high sugar food and beverages. There is no shortcut to losing weight, it requires a lot of hard work and effort. High fibre food is good for weight management as it is low in calories but it can provide satiety. Protein is also very important in building our muscle tissues, you can consume more high-protein foods such as eggs, chicken breasts, dairy products, beans, etc. Exercising regularly and maintaining a healthy low-fat diet are the important steps in losing weight.

Nutritionist Lau Ke Qi

  • Taylor's University
  • Bachelor of Food Science and Nutrition
  • Post-graduate Master degree in Nutrition University Putra Malaysia
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