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Watch Your Weight

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.

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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.

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