Tools
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.
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Physical Activity CalculatorThe 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 CalculatorYour 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 CalculatorThis 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 DiaryUse 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 TutorialHow 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 AmericansA helpful fact sheet for health care professionals.
