I buy a package of chicken tenderloins and grill the whole package on the weekend after spraying them with canola oil and seasoning them with salt, pepper, and herbs. Then I take two with me to work to put on my salad from the salad bar. I use vinegar and oil. I also take an apple (75 cal), a banana (90 cal) and some almonds (80 cal) or a chewy granola bar (90 cal) with me to use for my mid-morning and mid-afternoon snacks. If I get bored with chicken, I go to Subway and get a 6” turkey and ham sub covered with all the veggies (350 cal). I eat about 2400 calories a day. My basal metabolic rate is about 2100. I average 300 calories of activity (swim, bike, run, or core work, pushups, etc.) per day, creating a calorie deficit. A 500 calorie deficit per day between calories in and calories burned is equal to a pound of weight loss per week. (one pound is 3500 calories).
BMI is a measure of overall health that is better than weight. You can calculate your BMI at this site.
The score is valid for both men and women but it does have some limits. The limits are: