Benefits Blog

Manage Weight: Calories In, Calories Out!

To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). Calories are a measure of the energy in the foods you eat. To lose weight, you need to burn more calories than you eat.

A healthy diet and physical activity can help you control your weight. You burn more calories when you are physically active.

How do I know if I’m at a healthy weight?
Finding out your Body Mass Index (BMI) is the best way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.

  • If you are overweight or obese, you can lose weight by eating fewer calories and getting more physical activity. 
  • If you are at a healthy weight, keep getting regular physical activity and eating the right number of calories.

How do I know if I’m eating the right number of calories?
Use the MyPlate Daily Checklist calculator to find out how many calories you need to maintain your current weight. ​