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My Nutrition Calculators

On the path to a healthy lifestyle, you first have to know where you are starting. Use these calculators to help you assess your current weight, fitness level, and daily calorie needs. Click on the title of each tool below to explore it's features.

All of our calculation tools require your height, weight, age and/or gender. Please fill them out before using any of the calculators on this page!

Body Mass Index Calculator

Target Heart Rate

When you start an exercise program, try to work at the low end of the target heart rate range. As you become more familiar with your exercise routine and it becomes easier, try to work up to exercising at the upper end of the target heart rate range. It is good to mix up your routine and do some activities that are more strenuous and some that are less strenuous, working at both ends of the target heart rate range.

Your estimated target heart rate is:

Body Mass Index(BMI) Calculator

Body mass index (BMI) is used to assess total body fat based on your height and weight. While research has shown that BMI is a reliable indicator of body fat, there are some limitations. If a person is very muscular, BMI will overestimate the person's body fat and the person may fall into the overweight or obese category. If a person is older, or has lost a lot of muscle mass, BMI may underestimate body fat and the person may not appear to be at any risk when actually they might be.

BMI should be used in conjunction with other assessment tools to thoroughly evaluate your fitness level.

Your BMI is:

BMI Ranges
  • Below 18.5 = Underweight
  • 18.5-24.9 = Normal Weight
  • 25.0- 29.9 = Overweight
  • 30.0 and Above = Obese

Healthy Body Weight

This tool gives a number for ideal weight based on your height alone. This is a very simple tool and has many limitations. When body weight is within 20% of healthy body weight (higher or lower) other factors should be looked at to get a full assessment of risk based on physical fitness.

Your healthy body weight is:

Calorie Needs

This calculator uses the Harris Benedict Equation and an activity factor to estimate how many calories you need to consume a day to maintain your current weight. If you are very muscular, this equation may underestimate your needs. If you have a very high percentage of body fat, this equation may underestimate your calorie needs.

Physical Activity Assessment

Use this calculator to estimate how many calories are used in various physical activities.

Approximate Calories Used: