Every food has a point value. These points are based on the amount of calories, fat, fiber and carbohydrates (carbs). Every day, a maximum number of points are allowed based on your weight. These points are defined as follows:

• less than 130 = 18
• 131-140 = 20
• 141-155 = 21
• 156-175 = 22
• 175-200 = 23
• 201-250 = 24
• 251+ = 25

Here's a quick example:

	Original Double Whopper® With Cheese Sandwich	Asian turkey burger
Calories:	1070	207
Fat (g):	70	3
Fibers (g):	4	4
Carbs (g):	53	20
EBS Points:	27.6	4.0

Here are some very simple changes that you can start today that will improve your chances of weight loss:

• Eat frequent but small meals
• Drink 8 to 10 glasses of distilled water a day
• Eat lots of raw fruits and vegetables
• Avoid drinking calories; coffee, alcohol, soda pop, etc...
• Do not eat processed foods; white sugar, potato chips, frozen dinners, high sodium canned foods etc...
• Avoid red meat and animal fats
• Build your meals around fish, tofu or poultry
• Cut out fried foods
• Start with a soup or a salad

Changing your eating habits is the first step of losing weight. The second one, is exercising. Losing weight can not be done overnight. Like the food tool, the exercise tool can help you lose weight using our points system. For example, a 180 pound man can eat 23 points a day. He exercised for 30 minutes at a moderate level. Therefore, the number of total points is 3. These points are not added to the number of points you can eat but subtracted from the total amount allowed. In other words, although he ate 23 points that day it would only count as if he ate 20 points that day.

The Target Heart Rate is a desired range of heart rate reached during a sport or workout based on your age and activity level. Use our target heart rate tool to quickly and easily calculate the ideal sport or workout heart rate range to maximize your cardiovascular fitness. This tool will help you calculate your target heart rate zone to exercise safely.

Body Mass Index or BMI is a measure utilized determine weight status. In other words, this tool tells you if you are underweight, overweight or within a healthy weight range. Body Mass Index is a measurement of body fat based on height and weight for both men and women. Look at this chart to find out your status:

	BMI
Underweight:	Less than 18.5
Ideal Weight:	Between 18.5 and 24.9
Overweight:	Between 25 and 29.9
Obesity:	Between 30 and 39.9
Morbid Obesity:	40+

Your ideal weight is really a range of weights that is considered healthy, as long as your body fat is reasonably low. Have you ever wondered what the ideal weight is for your height? This tool will tell you if you're overweight or underweight.

Ever wanted to know how many calories you burn while jogging? Or playing football? This tool estimates the number of calories you'll burn performing a range of activities at varying intensity levels, over a certain period of time and taking into consideration your weight. Find out how much calories you lost performing your favorite sport or activity.

Your basal metabolic rate (BMR) is the minimum calorific requirement needed to sustain life in a resting individual. It represents the amount of energy (measured in calories) required to keep your body functioning normally assuming you participate in no activities. Your BMR generally decreases with the loss of lean body mass and with age. This tool gives you a good estimate on how much calories you need to eat everyday.

The "calories burned" calculator gives you an estimate of the calories you burned while performing an activity or sport. The number of calories burned are based on your age, gender, weight, duration of the exercise or activity and your heart rate. This tool can work with any activities or sports as long your target heart rate zone is greater than 42%.