The body needs protein to maintain muscle and to produce hormones. Essential fatty acids needed for cell replication and to maintain the structure of the nervous system. Therefore, any reduction in calories should be achieved by reducing saturated fats and carbohydrates. Diet should always provide a sufficient amount of protein and essential fatty acids are important. The body requires at least 15 grams of essential fatty acids per day, which can be obtained by eating meat, fish, beans, and flax seed. Very low calorie diet (less than 1300 calories per day) should be avoided because the diet is usually not provide all the nutrients needed for good health.
In the form below to calculate the daily protein requirement, body mass index (BMI), waist to height ratio, and percentage body fat using the circumference at various body parts. This metric can help you to track progress towards achieving a healthy body structure. The method for calculating body fat percentage measurement takes 0.5 cm. Measurements should be made for measuring tape fits snugly but does not compress the skin.
- Height – measured without shoes
- Weight – taken in the morning without clothes after going to the bathroom and before eating or drinking anything.
- Waist (Men) – width, at the navel level (Women) – width, at a minimum level of abdominal width
- Neck – measure below the larynx with the tape sloping downward slightly forward.
- Hips (women only) – the longest horizontal circle around the hips