Calculate your body mass index (BMI)
The body mass index scale (BMI) is internationally accepted as a guideline for ideal weight.
Your ideal weight relates to your height. This test is only recommended for people over 20.
Energy balance
To compose the best possible diet, you would benefit from understanding the energy value of foods. Look at the content of the individual foods to understand the differences in calories.
Remember that one gram of fat has a far higher energy content than one gram of carbohydrate. Energy content per gram fat is 38kj (9kcal) and per gram carbohydrate 17kj (4kcal).
Generally, we need the following amounts of calories per day:
(calorie or energy need, approx.)
- 2,800 kcal for young, active men
- 2,000 kcal for older, active men
- 1,800 kcal for young active women or young inactive men
- 1,500 kcal for older, inactive men, older active women and young inactive women
- 1,100 kcal for older, inactive women.
If you want to lose weight, follow these guidelines: men will lose weight by eating a diet of 1,500 kcal daily, while women will lose weight at 1,000 kcal daily.
If you want to maintain a stable weight, try to strike a balance in your energy consumption. This means that the energy you eat should correspond to the energy you use. The simple rule is that you will gain weight if you eat more than you use and lose weight if you eat less than you use.
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