Figure Your Ideal Weight, BMI, and Kilocalorie Intake

Part of the Diabetes Cookbook For Dummies Cheat Sheet

If you're diabetic, you should understand that your body weight, body mass index (BMI), and kilocalorie intake affect the way you manage your diabetes. So take the following steps to calculate your ideal weight, BMI, and kilocalorie intake:

Weight: Follow these general rules for calculating your ideal weight. (The range of appropriate weights is the ideal weight plus or minus 10 percent.):

  • A man needs to weigh 106 pounds for 5 feet and 6 pounds more for every inch higher than 5 feet.

  • A woman needs to weigh 100 pounds for 5 feet and 5 pounds more for every inch higher than 5 feet.

Body mass index (BMI) determines a person’s body weight relative to height. This number is a good indicator of the amount of fat in your body. To obtain your BMI,

  1. Multiply your weight in pounds by 703.

  2. Divide this number by your height in inches.

  3. Divide again by your height in inches.

Body mass index: A BMI under 18 is slim, 20 to 25 is normal, 25 to 30 is overweight, and greater than 30 is obese.

Kilocalorie intake: To figure your daily kilocalorie needs to maintain your ideal weight,

  1. Multiply your ideal weight in pounds by 10.

  2. If you get no exercise, multiply the result of Step 1 by 10 percent or 0.1. If you exercise moderately, multiply the result of Step 1 by 20 percent or 0.2. If you get heavy exercise, multiply this number by 40 percent or 0.4.

  3. Add the result of Step 2 to the result of Step 1.

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