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Weight Management Goals

Conversion factors:

To convert from pounds to kg, divide by 2.204623

To convert from inches to meters, divide by 39.37

To calculate your BMI:

Your weight in pounds_____ divided by 2.2 = __________ kg.

Your height in inches _____ divided by 39.37 = _________ meters.

Meters squared = _________.

Divide the kgs __________ by the meters squared __________ = a BMI of __________.

Mortality Rate at BMI's:

20 to 25 Minimal

30 to 39 Moderate increase

40 and above Steep increase

Example:

57 year old male, 5'-8" (1.73 m) currently weighing 244 pounds (110.68 kg)

BMI = kg /m2 or 110.68 / 2.99

BMI = 37.02

Example:

45 year old female, 5'-4' (1.63 m) currently weighing 195 pounds (88.64 kg)

BMI = kg / m2 or 88.64 / 2.66

BMI = 33.3

(Based on the Harris Benedict formula for weight maintenance)

Females: 655 + (4.35 X pounds) + (4.7 X inches) - (4.7 X age)

Males: 66 + (6.23 X pounds) + (12.7 X inches) - 6.8 X age)

Example:

57 year old male, 5'-8" (1.73 m) currently weighing 244 pounds (110.68 kg)

Calories = 66 + (6.23 X 244) + 12.7 X 68) - (6.8 X 57)

Calories = 66 + 1,520 + 864 - 388

Calories = 2,062

45 year old female, 5'-4' (1.63 m) currently weighing 195 pounds (88.64 kg)

Calories = 655 + (4.35 X 195) + (4.7 X 64) - (4.7 X 45)

Calories = 655 + 848 + 301 - 212

Calories = 1,592

_____ (base calories) + [_______ (factor) X _______ (present weight)] + [_______ (factor) X _______

(height in inches)] - [_______ (factor) X _______ (age)] = ____________ daily calorie requirement.

Realistic goals:

1. To reduce present weight (_______ #) by 15% (__________#) by _______________ (set date for 12 months forward). Target weight: ____________(use present weight less 15%).

2. To maintain my caloric intake at _____________ calories daily.

_______ (15% weight loss) / 52 weeks = ________ pounds per week / by 7 days = __________pounds per day. It takes 3,500 calories to equal one pound. 3,500 calories X __________ pounds per day = __________ calories per day less to lose calculated weight. To achieve that I will reduce my caloric intake to __________ (calculated maintenance calories less 1/2 the calories difference to achieve goal weight) and increase my exercise to burn off another __________ calories (the other 1/2 of the calories) each day.

3. To increase my exercise time by 15% or exercise for a minimum of 30 minutes per day. In order to do that, I will:

Exercise Activities

Activity	Cal/Min Burned	Min/Day
Walk	5.8 - 7.0	___________________________________
Swim	6.0	___________________________________
Golf	3.7	___________________________________
Aerobics	5.5	___________________________________
Jogging	12.0	___________________________________
Tennis	7.0	___________________________________
Ping Pong	4.9	___________________________________

4. I will reward myself for achieving my weight reduction and maintenance goals by: (List the rewards and when. Make sure you reward yourself on each goal achievement.)





Signed:_________________________________________
Today's Date:____________________

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