How do I tone up & lose weight?

Check out your BMI at the bmi calculator site below to see where you stand.   bmi calculator:

http://www.bmi-calculator.net/

If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)

Info if you are trying to GAIN weight:

http://www.bmi-calculator.net/treatment/underweight-treatment.php

  Info if you are trying to LOSE weight:

http://www.bmi-calculator.net/treatment/overweight-treatment.php

   “How can I Lose 1 pound of body weight per week?”   One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.

But it’s not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.

“What should a minimum calorie intake be?”

As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

  Average Teenager Weight

http://lifestyle.iloveindia.com/lounge/average-teenager-weight-236.html

  Normal Adult Height-Weight Range Table

http://www.recipehound.com/weight.html