To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). Calories are a measure of the energy in the foods you eat. To lose weight, you need to burn more calories than you eat.
A healthy diet and physical activity can help you control your weight. You burn more calories when you are physically active.
How do I know if I’m at a healthy weight?
Finding out your Body Mass Index (BMI) is the best way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.
- If you are overweight or obese, you can lose weight by getting more physical activity and eating fewer calories.
- If you are already at a healthy weight, keep getting regular physical activity and eating the right number of calories.
How do I know if I’m eating the right number of calories?
Use this Daily Food Plan tool to find out how many calories you need to maintain your current weight.
What can losing weight do for me?
If you are overweight or obese, losing weight can lower your risk for serious health conditions like:
- Type 2 diabetes
- Heart disease
- High blood pressure
- Early death
When you move more and eat healthy foods, you can:
- Lower your blood pressure
- Lower your blood sugar
- Raise your “good” cholesterol
- Lower your “bad” cholesterol
- Have more energy during the day
You may start to see these health benefits by losing just 5 to 10 percent of your body weight. For example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds.