Grab your a calculator and use this formula to determine your body-mass index (BMI).
Your weight in pounds times 704.5
Divided by your height in inches.
Divided again by your height in inches.
That answer is your body-mass index (BMI)
For example my weight;
157 x 704.5 = 110606.5
110606.5/66 = 1675.8561
1675.8561/66 = 25.3917

BODY MASS INDEX*
Underweight below 18.5
Desirable Weight 18.5 - 24.9
Overweight 25.0 -29.9
Obese 30.0 - 34.9
Morbidly Obese over 40

Don't put that calculator away, because now you're going to figure out how many calories it takes to maintain your current weight.
We do this by figuring out your basal metabolic rate.
Which is the amount of calories you burn in an average day just from day to day things like walking, talking, digesting and of course exercising.
This is important, because in order to lose weight you need to eat fewer calories than you expend.

To get a rough estimate of your bmr.
Follow this basic equation;
Your weight in kilogram (your weight in pounds divided by 2.2)
Times 24
Times 1.6

ACTIVITY FACTOR
Sit on your butt all day 1.25 - 1.40
Light activity 1.50 - 1.70
Vigorous exercise for an hour 4-5 times a week 1.65 - 1.80
Construction worker, Carpenter, serious athlete 2.30 - 2.45
For example my weight;
157 x 2.2 = 71.3636
71.3636 x 24 = 1712.7272
1712.7272 x 1.6 = 2740.3636
This is the amount of calories,
Your body needs to stay at your current weight.
As soon as you let your calories fall below this number,
While burning up a greater number through exercise.
You'll begin to lose some excess fat.
We suggest you don't plan to lose more than two pounds per week.
Any more than that,
and you'll throw your body's hormonal levels out of whack and most likely end up losing muscle in addition to fat.
Many of us have food cravings late at night.
Here's a trick to quash late-night hunger pangs.
In a cup of no-sugar-added applesauce crush one large shredded-wheat biscuit.
Mix until biscuit softens.
Then eat up.
You'll experience a quick release of insulin from the applesauce.
But the shredded wheat will prevent a rapid falloff of the insulin.
And your appetite will be sated.
Why does everybody walk around with water bottles?
According to experts, a decrease in water intake will cause fat deposits to increase.
While an increase in water intake can actually reduce fat deposits.
Without water, the kidneys can't filter drugs, waste products and other chemicals.
So "junk" builds up in the bloodstream that must be detoxified by the liver.
When you're on a fat-loss plan, these waste interfere with the liver's ability to package and metabolize fat.
As a result, you become more likely to store fat and less likely to burn it.
Since most people are usually short on water anyway,
You should drink no less than eight 8-oz glasses of water (two quarts) per day.
Plus 4 ounces more for every 15 minutes of exercise you do.
For example, bring a one-quart jug of water to work with you.
Take small sips, and refill it at least once during the day-twice if you exercise.
Check your urine, too.
If it looks like apple juice, or smells bad and there isn't much.
You're not getting enough water.
Caffeine-laden or alcoholic beverages don't count, as they are actually dehydrating.
While you can't necessarily "drown hunger" as people used to think.
Water is definitely needed to exercise away fat.
In fact, without water you'll cramp up.
Just a 2-4 percent loss of body water causes a 21 percent drop in strength-training performance and a 48 percent drop in aerobic performance.
To stay powerful, drink 16 ounces or so of water two hours before a workout.

Semper Fidelis and keep working out
Ricardo