Use these handy nutrition tools to help you become your healthiest best!

First, use the Body Mass (BMI) Calculator to get a reasonable estimate as to whether your weight is in a healthy range. To gain, maintain or lose weight and/or to keep your blood sugar in check, the Personal Calorie Calculator and Carbohydrate Calculators can then assist you in estimating* your own personal nutrition needs for meal planning. To burn more calories every day — and to feel great — utilize the Activity Chart to see how quickly being active can help you meet your goals.

Last, take advantage of my printable Food Diary and Weight Tracking Log and Blood Sugar Tracking Logs to track your daily progress as you become an even better you!

Body Mass (BMI) Calculator
Body mass index (BMI) is a formula that uses height and weight to estimate body fat. It provides a reasonable estimate for most people, but can underestimate body fat for those with less muscle and over estimate it for those with more muscle, than average.

Note: BMI does not take into account weight distribution. A waist circumference (or measurement) of over 35 inches for women and 40 inches for men is associated with negative weight related health risks.

Personal Calorie Calculator
This calculator estimates* the number of calories you need each day to maintain your weight. It takes a caloric deficit of 3,500 calories to lose one pound of fat. For a weight loss goal of one pound each week (with no changes in activity), subtract 500 calories a day from your daily calorie needs. To lose two pounds a week, subtract additional calories and/or add activities to create a caloric deficit of 1,000 calories a day.

Note: Consuming less than 1200 calories a day is not recommended.

Carbohydrate Calculator
This calculator estimates* the number of grams of carbohydrate you require each day based on your calorie intake. The calculation is based on a healthy moderation of carbohydrates to encourage weight loss and control blood sugar. For optimum energy and blood sugar management, carbohydrate intake should be consistent and evenly spread throughout each day.
Activity Calculator
This calculator estimates the number of calories burned for specific activities. To aid weight loss and feel great there’s nothing better than getting your body moving! Current recommendations specify at least 30 minutes of exercise daily (5 days a week) for health maintenance, and from 60 to 90 minutes daily (5 days a week) to help with or maintain weight loss.
Food Diary and Weight Tracking Log
Food diaries are a powerful tool when it comes to weight loss. A recent study revealed that those who kept a food diary lost twice as much weight as those who didn’t. Use my Food Diary and Weight Tracking Log and start losing weight today!

Blood Sugar Tracking Log
If you have diabetes, testing your blood sugar regularly is essential for you to avoid long-term diabetes complications and feel your best. Use this Blood Sugar Tracking Log along with instructions given by your health care provider for how often to test and how to interpret your personal results.

Note: Before and/or after meals and exercise are the most common and significant times to monitor blood sugar.

*Due to individual variations, needs may vary from this estimate. Notable exceptions are children, those ill, pregnant or breastfeeding, and competitive athletes. Consult your physician, a registered dietitian, or a certified diabetes educator for further information, specific personal needs, and personalized meal plans.