How to Write Amounts in Words on Checks and Invoices
A guide to writing money amounts in words on checks, invoices and contracts — in English and Arabic — with cents and sub-units, the “only” format and worked examples.
Millions of people search for “ideal weight” and “how many calories do I need” every month. But numbers alone can mislead if we don't understand what they mean. This article explains three key measures — BMI, calories and water intake — and a realistic way to use them.
⚕️ This article is general information. If you have a health condition or plan a major diet change, talk to a doctor or registered dietitian.
1. Body Mass Index (BMI)
BMI is your weight in kilograms divided by your height in meters squared. The WHO classifies it as: under 18.5 underweight, 18.5–24.9 healthy, 25–29.9 overweight, and 30+ obese. Check yours and your healthy weight range with the BMI Calculator.
When BMI misleads
- Athletes: muscle is denser than fat, so a bodybuilder can score “obese” while extremely fit.
- Older adults: BMI may look normal despite lost muscle and extra fat.
- Fat distribution: belly fat is riskier than hip fat, and BMI can't tell them apart.
So measure your waist too: health risk rises above about 94 cm (37 in) for men and 80 cm (31.5 in) for women.
2. Calories
Your body burns calories in two ways: basal metabolism (BMR), which keeps you alive at rest, and activity, from daily movement and exercise. Together they make your total daily energy expenditure (TDEE). Eat more and you gain; eat less and you lose.
Example: a 30-year-old man, 175 cm and 80 kg, moderately active, has a BMR of about 1,750 kcal and a TDEE of about 2,710 kcal. To lose 0.5 kg (1 lb) per week he needs about 2,210 kcal a day. Get your own numbers with the Calorie Calculator.
Why crash diets fail
A huge deficit (say 800 kcal a day) produces fast early losses — mostly water and muscle — then the body adapts by slowing metabolism, adherence collapses and the weight usually returns. A moderate 300–500 kcal deficit is slower but lasts.
3. Water
Water has no calories but is essential to every process in your body, and mild dehydration is sometimes mistaken for hunger. Adults need roughly 30–35 ml per kilogram of body weight daily, more with exercise or heat. Calculate and schedule yours with the Water Intake Calculator.
A realistic five-step plan
- Know your starting point: BMI, waist measurement and current weight.
- Set a sensible goal: losing 5–10% of body weight noticeably improves blood pressure and blood sugar — even before reaching an “ideal” weight.
- Adjust calories: a 300–500 kcal daily deficit, prioritizing protein and vegetables.
- Move more: 150 minutes a week of moderate activity such as brisk walking, plus strength training twice a week to keep muscle.
- Track and adjust: weigh yourself weekly at the same time, and adjust calories if progress stalls for over two weeks.
The bottom line
Numbers are tools for understanding and planning, not final verdicts on your health. Use BMI as a starting point, calories as a compass and water as a daily habit — and focus on small changes you can keep up for years.