The first mantra of wellness is to eat healthy to stay healthy. The foods available around us can diminish our hunger but the same could be unhealthy and can have an ill effect on our body. So, to stay away from unhealthiness the foremost and important thing is to know what you’re eating and does it really suits your body, does the food you eat has any contain that can affect your body in negative aspect.

While shopping for the food items, or if you are having a meal in a restaurant than you certainly have to ask and look for the food labels. A food label tells us many things about what we are eating and having. For instance, %daily values, calorie information, nutrition facts on a food label tell us about how much fat, unsaturated fat, cholesterol, etc., are content in the food we are eating or buying. This information is helpful in many aspects.

Our body requires calories, fats, carbohydrates, vitamins and proteins for the proper growth and also for functioning properly. Absence or excessive of some of the requirements of food ingredients can lead to  so many problems, such as, diabetes, obesity, weakness, etc. Our body requires a balance and healthy diet in order to stay healthy and to keep functioning properly.

Determine how much calories your body requires.

The calculation of calorie requirements varies from a person to a person. It depends on the body characteristics such as, gender, height, age and activity levels. With the help of this accurate formula, you can calculate your Basal Metabolic Rate (BMR).

English BMR Formula
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Metric BMR Formula
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Where:  W = Weight, H = Height, Age = Years

The above equations will help you to figure out how much calories is required at an ideal state but for daily activities you need to multiply your BMR by an activity factor that more closely fits with your lifestyle.

• None or very little activity = BMR x 1.2
• Average or light activity for about 2 days in a week = BMR x 1.375
• Moderate activities 4 days in a week = BMR x 1.5
• Higher activities, exercises and sports more that 6 days in a week = BMR x 1.7
• Higher level of activities = up to 2 x BMR

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