The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pounds. To determine whether you have a small, medium or large frame, measure your wrist. If your wrist measures exactly 7 inches, you have a medium frame and you do not need to adjust your ideal weight. If your wrist is smaller than 7 inches, you have a small frame and should subtract 10 percent from your ideal weight. If your wrist is larger than 7 inches, you have a small frame and should add 10 percent to your ideal weight. Okay, now that you know what your ideal body weight should be, lets take a look at how many calories your body needs each day. Before we do this however, you need to take into account your level of activity.



If you are totally inactive and usually get no exercise, multiply your adjusted ideal weight by 11. If you get regular exercise two or three times a week, multiply your adjusted ideal weight by 13. If you get regular exercise four to five times a week, multiple your adjusted ideal weight by 15. And finally, if you get regular exercise six to seven times a week, multiply your adjusted ideal weight by 18.

Now that you know your ideal weight and how many calories you need each day you can easily figure out how much fat you can eat. Most nutritionists recommend that you limit daily intake of fat to 30 percent of your total calories. However, if you want to lose weight or have a history of heart disease or cancer, limit your daily fat intake to 20 percent of your total calories.

Lets take a look at a real life example. If Jane is a 5 foot 4 inch woman with a medium frame her ideal weight is 120 pounds. Jane is trying to lose weight so she needs to keep her fat calories down to about 20 percent.

Jane is exercising two to three times a week so we can multiply her ideal weight by the number that matches her activity level, which is 13. Now we know that Jane needs 1,560 calories each day. If we take 20 percent of 1,560 (1,560 multiplied by .20) we get 312. Next, translate fat calories into fat grams (this will make it easier for you to read food labels). One gram of fat equals 9 calories. So if we divide 312 by 9 we know that Jane can eat abut 35 grams of fat per day.

Because Jane is over weight and trying to lose, her ideal weight and current weight do not match up. Jane needs to adjust her total calorie consumption. In order for her to lose one pound, she needs to eliminate 3,500 calories.

One simple solution is to lose a pound a week. Thats a worthy, healthy goal and well explore methods that will help you achieve that goal in the upcoming segments.