Ack, I have no idea where I found the calculator. Probably googled something like ideal body weight
or normal body weight
. These things vary so you might want to look at several and also talk to your doctor and then kind of split the difference.
One thing that can pack on pounds is a lot of eating out, because restaurants and fast food joints heap on the sugar, salt and fat to keep you coming back for more. This also doesn't do your cholesterol levels any good -- but you're a bit young to worry about cholesterol. Still, it's never too early to start good habits.
Here's an example: http://www.nutritiondata.com/facts-C00001-01c21d0.html
An Egg McMuffin consists of an English Muffin, Egg, Pasteurized Process American Cheese, Canadian Style Bacon, Liquid Margarine. See: http://www.mcdonalds.com/app_controller.nutrition.categories.ingredients.index.html
According to that site, one serving (one!) provides 300 calories, over 1/3 of which are from fat, 1/4 of the saturated fat you should have in a day and over 3/4 of the sodium you should have! Even if you don't eat, specifically, Egg McMuffins, you may be eating something similar if you get a breakfast sandwich from a deli or elsewhere.
Now let's try an egg on bread:
It's just over 1/3 of the overall calories and only 1/5 of those come from fat. It has only one gram of saturated fat and less than 10% of your sodium needs for a day. You'd want to add something to jazz it up, such as vegetables or some cheese. But I'll show you what Canadian bacon and a sausage patty are like, too.
: add an ounce of American cheese (which is similar to what you get in an Egg McMuffin) and you end up adding 67 calories (half are from fat), 4 g of saturated fat and 3% of your cholesterol for the day, and 16% of your sodium.
: 257 calories, about 40% are from fat. 4 g saturated fat and 1/4 of your cholesterol for the day. A scary 90% of your daily intake of sodium
: 77 calories, about 3/4 from fat, 2 g saturated fat, 7% of your cholesterol and 9% of your sodium -- but --
McDonald's sausage patty
: 174 calories, about 80% of those are from fat. 6 g of saturated fat, 11% of your daily cholesterol intake and 13% of your daily sodium
Hence, even with a "bad" homemade breakfast, you still come out ahead. I'm not saying you should cook "bad" foods at home and expect miracles but my point is that even a fairly inept home cook -- or one ignorant of nutrition -- can often do better than an out of home menu. But you can do better than that.
Egg white (1 egg)
117 calories, only 4 of which (e. g. less than 5%) from fat.
No saturated fat and no cholesterol.
17% of your sodium for the day (sodium is a very difficult nutrient to control; usually the best you can do is avoid foods that are high in it and packaging processes like canning and freezing that add it, rinse foods when you are able to and not add salt to your food)
Mixed frozen vegetables (1 package -- 10 oz!)
182 calories, 13 of which are from fat
1 g saturated fat; no cholesterol
6% of your daily sodium intake (so rinse them before you use them; this will also help to thaw them)
134 calories, 9 of which are from fat
No saturated fat or cholesterol
11% of your daily intake of sodium
Spray nonstick cooking spray on a skillet. Toss in 2 egg whites, beaten. Put veggies on top. Cook until eggs are cooked and vegetables are hot. Serve over a toasted English muffin.
The above meal, which is heavy on vegetables, gives you:
550 calories, but only 26 are from fat
1 g saturated fat and no cholesterol
about 1/3 of your daily sodium intake
It is more calories than the Egg McMuffin; I won't deny that. But you get quite a substantial meal with this simple recipe and your heart will really thank you for it.
Jigger above recipe to taste; you may prefer variations so check out the http://www.nutritiondata.com/
website for more information.
PS It's also a good idea, if you don't already know how, to learn how to cook. You'll save money and have better health over the course of the rest of your life.