Know Your Numbers
BMI, BMR, calorie values, and how to build your personalised biblical diet plan
“Be sure you know the condition of your flocks, give careful attention to your herds.”— Proverbs 27:23
Body Mass Index (BMI)
BMI was developed by Belgian mathematician Adolphe Quetelet as a simple tool to screen for weight-related health risks. It compares your weight to your height.
- ✦Formula: BMI = Weight (kg) ÷ Height² (m²)
- ✦Example: 70kg, 1.75m → 70 ÷ (1.75 × 1.75) = 22.9 (Normal)
| Category | BMI Range (kg/m²) |
|---|---|
| Starvation | < 14.9 |
| Underweight | 15.0 – 18.4 |
| Normal | 18.5 – 22.9 |
| Overweight | 23.0 – 27.5 |
| Obese | 27.6 – 40.0 |
| Morbidly Obese | > 40 |
Basal Metabolic Rate (BMR)
BMR is the energy your body needs at complete rest to keep your vital organs functioning. It accounts for roughly 60–70% of total daily energy expenditure.
- ✦Liver: 27% of resting energy expenditure
- ✦Brain: 19%
- ✦Other organs: 19%
- ✦Skeletal muscle: 18%
- ✦Kidneys: 10%
- ✦Heart: 7%
BMR Formula (Mifflin-St Jeor equation):
BMR decreases with age and loss of lean body mass. The most effective way to maintain a higher BMR is to preserve and build skeletal muscle through physical activity.
Calorific Values of Common Foods
| Food Item | Portion | Calories |
|---|---|---|
| Ghee & oils | 100g | 900 |
| Butter | 100g | 755 |
| Dates | 100g | 280 |
| Chapatti | 100g | 340 |
| Poori / Parotta | 100g | 500 |
| Cooked rice | 100g | 120 |
| Egg (whole) | 1 number | 75 |
| Honey | 100g | 304 |
| Cow milk | 100g | 65 |
| Grapes | 100g | 30–70 |
| Papaya | 100g | 40 |
| Cucumber | 100g | 15 |
Sample Balanced Daily Diet (50kg person, 2208 kcal)
| Meal | Foods | Calories |
|---|---|---|
| Breakfast (774 cal) | Milk 250g + Egg 50g + Wheat 75g + Plantain 100g + Coconut 50g | 774 |
| Lunch (580 cal) | Rice 150g + Pulse 25g + Vegetable 100g + Oil 12.5g + Fish 50g + Coconut 25g + Carrot 25g | 580 |
| Snacks (274 cal) | Milk 250g + Grapes 100g + Nuts 10g | 274 |
| Supper (580 cal) | Same as lunch | 580 |
This diet achieves: Carbohydrates 45% | Fat 41% | Protein 14%. The glycemic load is well under control except where wheat and rice are consumed — reinforce the importance of moderation with grains.
“Be sure you know the condition of your flocks, give careful attention to your herds.”— Proverbs 27:23