Family Activity Calculator

Use this calculator to plan a family activity by determining the calories burned by each family member and then add them up for a family total.

10,000 Steps

Did you know that walking 10,000 steps a day can help prevent weight gain? If that number sounds overwhelming to you, we can show you how to get there — safely and comfortably, one step at a time. We'll help you make it fun, too. Download our new brochure and get started today!

Physical Activity Calculator

The calculator will estimate the approximate number of calories you will burn when engaging in physical activity. Just enter your weight and the amount of time you will perform the activity.

Resting Metabolic Rate Calculator

Your Resting Metabolic Rate, or RMR, is the rate at which your body burns calories at rest (i.e., lying quietly, in a comfortable environment, without having consumed any calories for at least 8 hours). This calculator will estimate your RMR. Step 7 of Shape Up & Drop 10 will give you more information about RMR.

Meal and Snack Calculator

This calculator will estimate the meal and snack calories that are appropriate for you. The calculator estimates your total calorie needs, then breaks the calories down based on your typical meal pattern, whether it’s one to six meals per day. The calculator will automatically reserve some calories for a snack. NOTE: If your meal pattern is different on weekdays and weekends, you will need to use the calculator twice to estimate your weekday and weekend meal size.

Food & Activity Diary

Use the Shape Up America! Food and Activity Diary to keep track of the amounts and types of foods/beverages you consume and the physical activity you do each day.

Portion Control Tutorial

How much do you know about how big a serving size should be? Take a quiz and find out! Pick up some tips for controlling portions in this tutorial.

2008 Physical Activity Guidelines for Americans

A helpful fact sheet for health care professionals.

Take Our Survey


We need your help! Periodically we conduct a survey of our visitors and use the results to help guide our planning process for future programming. We really want to know what you think, and your answers will help us improve the Shape Up America! organization. Please take a few minutes to share your questions, thoughts and ideas. Your responses will be kept strictly confidential.

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Donate to SUA


Please consider a donation to Shape Up America! Your tax-deductible contribution helps us develop new initiatives to address the problem of obesity in America.

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