Health Tools
(Calculators and more for assessing your fitness and nutritional needs)
Would you like a quick and easy way to estimate your basic nutritional and caloric needs? Click on the links here for a set of free calculators to help you do just that. Knowing what your individual needs might be for protein, carbohydrates, fats, calories and more will help you choose wisely whether you are shopping at the grocery store, selecting a snack from your own cupboards, or heading out to get some exercise.
Please NOTE: When using these calculators, you are given an opportunity to choose one of five different activity levels. Choose accurately or your final result for each of the estimations will be significantly off. Also, the calculators provide you with a single value for each estimate when a range of values might be more helpful. I am preparing a series of short lessons to give you a better way to determine some of these values (coming soon!)
Basal Metabolic Rate or BMR is a measure of the energy you require to fuel basic physiological needs even when you are resting. This includes such things as breathing and keeping your heart beating. It is influenced by a number of different factors such as your age, sex, height, and weight.
Discover how many calories your body burns for more than 70 different exercises and activities. This is one of the best free calculators I’ve found online. if you would like more choices you will need to consider joining My Food Diary, a membership site (read my review here.)
[I am currently seeking new online calculators for determining your protein, fat, and carbohydrate needs. Hope to find something soon! Thanks for your patience.]
Protein Calculator
Learn how much protein you need each day. The figure generated by this calculator is an estimate of your needs based on your age, sex, height, weight, and activity level. Also provided is a list of some of the best protein sources as well as an explanation of “protein quality.”
Fat Calculator
Just how much fat do you need? You need fat for a number of reasons. Dietary fat helps your body transport and absorb fat soluble vitamins. This is an important reason for including “good fat” in your diet every day. Fat serves many other important functions as well. Find out more about the role fat serves in your diet, what the better sources of fat are, and how much you need with this easy to use calculator.
Carbohydrate Calculator
Do you need “carbs”? Yes! Discover how much. Glucose, a carbohydrate, is the preferred source of energy for your brain. In addition to the minimum amount you need for brain function, carbohydrates also provide energy for other body functions and all of your daily activities whether you exercise or not. In addition, carbohydrates are a source of vitamins, minerals, fiber, and other important compounds such as antioxidants to keep you healthy.
{ 14 comments… read them below or add one }
I am 5′ 2′ and 130lbs. I am a mother of 3 and stay home with my youngest who is 1 year old. I am struggling to lose weight. I need help! I don’t even know where to start….I have slowly been making changes in my diet and exercise. For the past month I have been trying to stick to a 1200 calorie diet and exercise everyday. I have lost 5+ lbs and a few inches in my waist, hips and chest areas. I just feel like I may never get to where I want to be. Any suggestions would be much appreciated!
Jillian,
Just now found your note. I’d like to respond to your comment with some time and attention and will very soon! I have company coming from out-of-state very soon. I may not be able to get back online for a couple of days. But I promise I will respond.
You can lose the weight and it sounds like you are on the right track. I’m 5′ 2″ also and I know I would be uncomfortable at 130 whereas it might be normal and comfortable for others.
Check back in a few days and I will have a more complete response for you!
Lori
Hi Jillian,
My apologies for the delay in getting back with you! What with company and preparing my house to put it on the market, it’s been crazy busy! Too busy for me.
Enough about me, how are you doing with your 1200 calorie diet plan? Are you following the guidelines for a healthy balance of foods such as the plan I share here? I hope so (http://www.womenandweight.com/1200-calorie-diet-plan). Don’t get obsessed with following it exactly every day just do the best you can. Getting the nutrients you need will make a difference in helping you succeed. However, focus most of all on getting plenty of protein and dietary fiber in your meals and snacks.
There is a nutritionist who likes to say “Protein and fiber with every meal makes losing weight no big deal.” I don’t know her name but I agree with the thought! I also believe in eating lots of fruit and vegetables (great way to get plenty of fiber as well as important vitamins, minerals, and anti oxidants.)
I share lots of articles and tips on this site to help you make healthy choices. Are you on Facebook or Twitter by any chance? I have new Facebook fan pages (http://www.facebook.com/pages/1200-Calorie-Diet/55778628390) and a new Twitter stream (http://www.twitter.com/loripirog). I am currently sharing what I am eating and doing each day to lose a few pounds. You might want to follow along as well for encouragement and ideas.
Let me know what questions you might have or struggles you are facing so I can help you better.
I wish you the very best!
Lori
My name is Meghan. I have tried to lose weight my whole life. I always seem to be able to lose 5-10 lbs but I always gain it back again. I am 5’3″ and 166 lbs. I have a lot of muscle on my body so people always say I don’t look as much as I weigh.
I feel so discouraged. It seems that if I’m not eating plane veggies and fruit than I’m not losing any weight. Also, if I don’t eat every three hours I get a head-ache and feel ill (strong hunger urges) If I let it go on long enough I have a hard time concentrating. If I eat, I’m fine! however, I’m starting to hate food because I don’t feel well without it, but I really want to lose weight. I’m not sure what to do! Do you have any advice?!
Thanks for your time.
Hi Meghan,
It’s such a shame that you ‘ve had to struggle with your weight. Is it the number 166 that bothers you the most or the way you look or feel? Do you come from a family of people who are built somewhat bigger than average but are strong and healthy?
Not having a photo I’m not sure about your situation. I’m wondering how much you may need to lose as opposed to what may be normal for you and your heritage. I’m also having difficulty assessing what might be best for you not knowing your age.
I believe food can and should be a pleasure and not your enemy. Maybe with a little more information, I could be of more help and share some ideas. Can you let me know your age and bit more about your situation? For example, what do you believe would be a weight that might be appropriate for your body build and would make you feel happier about yourself?
Also, tell me more about your dietary habits. How many calories have you been eating on average? I’m wondering if you are giving yourself enough to eat?
I genuinely hope you write back and give me more to go on.
I do care,
Lori
Lori,
Thank you so much. I do feel frustrated and it means a lot to me to have someone honestly listen. I just want to be healthy.
First of all, I am 22. I’ve always felt like the bigger girl in the crowd. For background? My mom is half German which makes me a quarter German. Also, my dad’s background is mostly Scandinavian/English/Irish mix, but we’re all under 6 feet (except my brothers they are a little taller). I feel that my family could be perfectly healthy because we have strong bones and big muscles. However, my mom (age 54) and sisters (ages 32 and 40) weigh a couple hundred pounds and they are all about my same height and build. I’m so afraid that I might accept being overweight as a family trait and give up.
It’s not really the number “166 lbs” that bothers me, but more the uncomfortable feeling I have about my stomach roll, jiggly thighs and arms. I feel that a perfectly healthy weight for me would be about 145 lbs. I know that my doctor told my sister to add two inches of height when we calculate our BMI (because of our heritage and body type.) I am muscular, but I am short and have a normal frame size. I feel I would be happier with a firmer stomach/flat stomach. I absolutely hate it when I put a shirt on and you can see a line where my stomach comes over my pants.
I tried for a week to stay under 1,500 calories, but I couldn’t handle the pressure. I did it! But I was getting so anxious about all the nit-pickiness. Honestly, I feel that I eat healthy. I love whole fruits. I have a hard time eating veggies unless they are in a salad with lots of toppings or if they are cooked. I also only buy whole wheat bread, brown rice and try to incorporate veggies into meals where they are disguised (like putting diced blends of carrots or celery into enchiladas. Yummy BTW
I buy granola bars verses candy bars etc. Some of my biggest weaknesses are baked goods (since I love to bake this is harder) and chocolate. I do tend to crave something sweet after a meal but I try to turn to fruit, yogurt or gum.
I feel like I’ve rambled on enough now, lol. I hope this helps. I can try to upload a picture if needed. Again thank you. And I would love any suggestions or directions to take. I’m all ears.
Have a good day.
Meghan
Hi Meghan,
Thanks for getting back to me and helping me to have a better understanding of your situation. Your heritage sounds like it could be mine, however, I didn’t get the strong bones and muscles like your family. Strong is good!
Yes, I believe you can be healthy and achieve a weight that helps you to feel better about yourself. I can understand your desire to reduce the extra fat for firmer more toned abdomen, thighs, and arms. Just about every woman I know wants the same! (Even my “skinny” tall sister who you might think doesn’t have an ounce of fat on her.)
From the sounds of it you seem to be making healthy choices with the food you eat and you have made an effort to limit your portions and watch your calorie intake. Also, I believe your goal of reaching a weight of about 145 pounds would be healthy for who you are and a weight you can achieve.
Your basal metabolic rate (BMR) seems to be about 1560 (just an estimate). That’s good news because if you get any kind of exercise at all (walking is always a good choice) then you could likely eat between 1600 and 1800 calories a day and still lose weight.
You could follow the basic recommendations I have on this site for the healthy 1500 calorie diet plan and simply add additional calories depending on whether or not you have done any formal exercise each day. We each have an energy need that goes beyond BMR and exercise so you should gradually begin to lose the weight.
You “should” lose weight regardless of whether or not you exercise but I encourage you to incorporate exercise in some way. The exercise will help keep your muscles in good shape and encourage your body to burn fat rather than muscle or other lean body tissue.
It’s important that you make a plan for eating low calorie meals and snacks. Healthy snacks may be especially important because you mention getting headaches and not feeling well if you go more than 3 hours without eating. It is possible you have hypoglycemia. Please keep your doctor informed about any dietary changes you make and about how you feel.
If you continue to find weight loss to be a challenge despite doing your best, then you may need to explore different dietary approaches. Something that would help just about anyone is to limit as many added sugars in your diet as possible. Added sugars are those which are not present naturally such as those found in fruit. Also strictly limit refined carbohydrates.
If greatly reducing the added sugars and refined carbohydrates in your diet helps, it is possible you might do better on a lower carb diet overall.
I genuinely wish you the very best,
Lori
Lori,
Oh my goodness! Thank you so much for your suggestions and help. I have never heard of hypoglycemia before. I went ahead and did some research on the symptoms of hypoglycemia. It sounds EXACTLY like me. That’s why I hated food! I didn’t want to eat because I would gain weight, but I knew that eating foods (mostly carbohydrate packed foods) were the only things that made me feel better. I was so afraid that I was just making excuses to eat something, but it honestly makes me feel better (gets rid of headaches, tiredness, trouble concentrating etc…). I was feeling really down on myself about my self control too. I was afraid that people don’t realize that really-truly-honestly food is almost like a medicine for me; I have to eat or I get sick.
I’m not self diagnosing myself. I know that I should discuss this with a doctor, but at least I have a lead to go on! I am so excited to just know something more about my body and have a direction to go in. To be able to explain myself. To say, “Hey! I feel bad for a reason.”
I really appreciate the help you gave me. Hearing from another source that 145 would be a healthy weight reassures me of my choices. I also really enjoy exercising. The fact that exercising really will help me makes me even more happy.
I really can’t thank you enough for just pointing me in the right direction! Bless you.
Meghan,
I’m so glad I could be of help. Do check with a doctor about your symptoms of hypoglycemia. I will tell you that for many years (in my experience and I’m in my late fifties) doctors did not take hypoglycemia very seriously. I believe that has changed. But if your doctor is doubtful, you could get a second opinion and you can also choose to eat in a way that will keep you from suffering the consequences of low blood sugar.
Do take care of yourself,
Lori
Lori,
Hello! I am 28yrs, 5’3 and 135lbs….my BMR has stated 1400 (1399.9 to be exact) and right now I am consuming 1100 cal, 123g of protein, 85g of carbs and 16g of fat… I weight train 6 days a week, and do two 30 minutes sessions of cardio intervals on the spin bike, one right after weight training and the second session at 7pm nightly. I eat breakfast, protein shake, lunch, snack, then dinner. I would like to be at 107 lbs by years end. Any advice on what I can do and why I am not losing any weight, I have been on this same cycle for 1 month now.
Thank you,
Jessica
Hi Jessica,
You are not losing weight because your body thinks you are starving and is holding on to every calorie it can get. What you want to do is eat more of the “right” food!
First of all, never eat less than your BMR. Second with all the exercise you are doing you need even more calories. It may seem counter-intuitive but if you give your body enough of the right kind of food you will begin to burn calories like a charm. It can work so well you don’t have to count calories because it is self-regulating.
Tim Ferriss talks about this in his book The 4 Hour Body and I am currently reviewing another book soon to be published that will provide you with more of the science behind how this works. The particulars of what these authors and the scientific literature suggest will vary somewhat. But the gist of it centers around the importance of eliminating “added sugars” (natural sugars such as those found in fruit are fine) and refined carbohydrates from your diet. Focus on eating predominately fruits, vegetables, lean meat and poultry, fish, eggs, beans (legumes), low fat plain yogurt, and low fat cottage cheese. If you do this you will prepare your body to burn fat easily because you will be giving yourself lots of high quality protein along with all the other important nutrients.
When you reach a weight that is appropriate for you (107 lbs. sounds low) you can add some whole grains back into your diet mix. But continue to keep a watchful eye on avoiding the added sugars and refined carbohydrates (save for occasional treats).
Hope this helps!
Lori
Hi Lori,
I love your site. I have been struggling with weight loss for years, and I have even considered resorting to drastic weight loss measures with the HCG diet…I recently changed my mind but I am totally at a loss right now…
Here is the scoop:
I am 5’2″ 182lbs and very muscular. I have been working with a trainer twice a week, as well as spinning and doing body pump on a regular basis. I have been eating between 1600-2000 calories per day. I tried eating 1300 per day I have tried eating 2000 per day…the scale has not BUDGED in a year. I have toned up a bit, but I thought with the amount of weight I have and the amount of exercise I am doing I would be losing weight…
Can you give me ANY tips? I eat super clean, organic diet. I have had my thyroid tested and it is normal, I have a very nice life and a happy marriage. I am just miserable due to my weight. My family has commented on my heaviness and I am now feeling more self conscious than ever.
I don’t want to eat and eat and eat until I can’t anymore because I am very active as I am a “petite” person and cannot eat as much as an average height person. If you could please maybe do some calculations for me and give me a new target to start from that would be amazing.
Happy Holidays, and thank you for being such a great resource!!
Chelsea Miller
Hi Chelsea,
I am so sorry I haven’t been able to answer your question until now. I did a LOT of travel over the holidays to visit with extended family and I’m only just back in my office today.
Weight management is extraordinarily difficult and especially so for some people more than others. It is completely and utterly unfair. Scientists and health professionals MUST do a better job of communicating that so the public stops being so judgmental. You see, there are genetic differences that we are only just beginning to better understand. My guess, given all of your efforts to eat right and exercise, is that your experience with food is very different from the average.
To learn more about the difficulties of weight management you may want to read an excellent article published just a few days in the New York Times ago by Tara Parker-Pope called The Fat Trap This article goes into the latest knowledge about weight loss and the reasons why losing weight and maintaining weight loss is far more difficult than we had once believed.
Now having said all of that, there are exceptions. But you will need to ask yourself if you are willing to make weight management a daily struggle. If you are willing to make tough choices it is certainly possible for you to achieve your goal weight. BUT is it worth it? Go read the article and then come back and tell me what you think. Then I can give you some suggestions.
Oh yes, please tell me your age it makes a big difference!
Looking forward to hearing from you,
Lori
Oh also forgot my goal weight is 135lbs…with my muscular frame that was the best weight I have been and the best I have ever felt and looked…I look quite thin any lower than this.
-Chelsea