The document discusses healthy body weight and provides resources for determining BMI, calorie needs, exercise calories burned, and weight management tools. It recommends knowing your BMI, being conscious of foods eaten, being physically active, and monitoring weight. Several trusted websites are referenced that can help understand concepts like calorie calculators, food groups, target heart rate, and metabolism as they relate to weight management goals.

1. Healthy Body
Weight
William VanWasshenova
CMU 653
5/11/2012

2. How do you know if your body
weight is in a healthy range?
• A common tool used to determine body fatness
of a person is called a Body Mass Index (BMI)
 A BMI calculator uses a person’s height and
weight to determine whether the person is in
the proper weight range

3. BMI
• A BMI test categorizes the person in 1 of 4
categories
• Underweight
• Healthy weight
• Overweight
• Obese

4. Reliability of BMI
• The BMI is not a perfect tool for all situations, it
is simply used as an indicator of potential health
issues
• People who have a large percentage of muscle
mass may be incorrectly perceived to be
overweight based on their BMI results

5. Where can you find a
BMI Calculator?
• For Kids or Teens:
• http://apps.nccd.cdc.gov/dnpabmi/
• For Adults:
• http://www.cdc.gov/healthyweight/assessing/
bmi/adult_bmi/english_bmi_calculator/bmi_c
alculator.html

6. How do you lose weight or
gain weight?
• Eat appropriate foods
• Exercise
• Monitor your weight on a regular basis

7. Eating Appropriate Food
• Food contains calories which is energy the body needs to
function
• Your body needs a certain amount of calories to maintain your
current body weight
• If you consume more calories than your body needs, your
body stores it as fat (causing weight gain)
• If you consume less calories than your body needs, your body
will borrow energy from fat cells previously stored (causing
weight loss)
• A calorie calculator can help determine the number of calories
you need to consume per day

8. Eating Appropriate Food
• Keep in mind that calorie calculators can only estimate.
• Many websites that have calculators, also have many
advertisements for weight loss products. Beware of personal
agendas that these sites may have.
• Remember that everyone is different. The number of calories
recommended for weight loss or weight gain on websites may
not be appropriate for everyone.
• The Mayo Clinic provides an online calculator free of diet
advertisements at the following address:
• http://www.mayoclinic.com/health/calorie-calculator/NU00598

9. Eating Appropriate Food
• Many people are unaware of the caloric value of the foods
they consume.
• Use the following link to find a tool that estimates the amount
of calories in your favorite foods
• https://www.choosemyplate.gov/SuperTracker/foodapedia.aspx

10. Eating Appropriate Food
• In addition to eating the appropriate amount of calories, it is
also important to eat a balanced diet full of fruits, vegetables,
carbohydrates, protein, and dairy products to have a healthy
body weight.
• To better understand the five food groups in your diet, follow the
link below:
• http://www.choosemyplate.gov/food-groups/

11. Exercise
• Exercise is a useful component of weight management
because it helps to burn calories
• The amount a person exercises effects how many calories
their body uses
• Click below to view the number of calories your favorite
exercise will burn
• http://www.cdc.gov/healthyweight/physical_activity/index.html

12. Exercise
• To determine the intensity level of your workouts, it is best to
monitor your heart rate during the exercise. Use the equation
below to determine your optimal heart rate range during
exercise
• Find your Maximum Heart Rate by taking 220-Your Age for males,
and 226-Your Age for Females.
• Then take your Maximum Heart Rate and multiply it by .55 for a
moderate intensity heart rate during exercise and multiply your
Maximum Heart Rate by .70 for a high intensity heart rate.
• For a computer calculator, or for more information, use the
following link:
• http://www.mayoclinic.com/health/target-heart-rate/SM00083

13. Monitoring Your Weight
• If you currently have a healthy weight, you need to try to
maintain that weight
• By consuming the amount of calories needed to maintain your
current weight, you are in “caloric balance”

14. What does metabolism have to do
with it?
• Everyone’s metabolism is different
• Individuals that have a high muscle percentage have higher
metabolism
• Metabolism can also be affected by genetics and stress

15. Summary
• Know your BMI
• Be conscious of the foods you eat
• Be active!
• Monitor your weight
• There are many websites that can assist with you better
understanding weight management. Always be sure to get
information from a trusted source.

16. Sources
“Assessing Your Weight.” Centers for Disease Control and Prevention. 17 Aug. 2011. Web. 10
May 2012. http://www.cdc.gov/healthyweight/assessing/Index.html
“Balancing Calories.” Centers for Disease Control and Prevention. 31 Oct. 2011. Web. 10 May
2012. http://www.cdc.gov/healthyweight/calories/index.html
“Body Mass Index.” Centers for Disease Control and Prevention. 13 Sept. 2011. Web. 10 May
2012. http://www.cdc.gov/healthyweight/assessing/bmi/Index.html
“Calorie Calculator.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 17
Apr 2010. Web 10 May 2012. http://www.mayoclinic.com/health/calorie-
calculator/NU00598/
“Food-A-Pedia.” United States Dairy Association. Web 10 May 2012.
https://www.choosemyplate.gov/SuperTracker/foodapedia.aspx
“Food Groups.” United States Dairy Associaiton. Web 10 May 2012.
http://www.choosemyplate.gov/food-groups/
“Physical Activity for a Healthy Weight.” Centers for Disease Control and Prevention. 13 Sept.
2011. Web 10 May 2012.
http://www.cdc.gov/healthyweight/physical_activity/index.html