Diet Assessment

Height:   feet    inches
*Use Kilograms for metric weights
What is your current activity level?

For details, see below

Current Calorie Plan

Current Weight:
Healthy Weight Range:

You should aim to fall within a healthy weight range. Please do not attempt to obtain a weight below this range with this plan.

Activity level:
Current BMI: Healthy BMI range: 18.5 - 24.9
Daily calorie level...
to maintain current weight: to lose weight:
Make careful note of your calorie level to lose weight. Use this number when choosing a Meal Plan and to determine the daily calories goal in your Food Diary.

You can use this calorie information on the Online Food Diary to measure calories in food against calories needed to lose weight.

Please note that this information is stored temporarily. Closing the browser or leaving this page for more than 15 minutes will automatically clear the system. Print or export the data to save it.

Activity Ranges

SEDENTARY: Mainly sitting throughout the day and no physical exercise.

LIGHTLY ACTIVE: Mainly sitting throughout the day and some but less than 1 hour of physical exercise a week, OR mainly standing throughout the day and no physical exercise.

MODERATELY ACTIVE: Mainly sitting throughout the day and 2-3 hours of physical exercise a week, OR physical job and no physical exercise.

Please note you should not go below 1400 calories per day, as this is the minimum amount necessary to meet your daily nutrient requirements. If the calorie level determined for you is below 1400 calories, you may want to consider increasing your exercise. However, if you are unable to do that, you will still lose weight, it will just be at a slower pace (approximately 1/2 pound or .25 kg per week).

To lose one pound (.5 kg) a week, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound (.5 kg) per week.