Get In Shape -  Nutrition & Calorie Calculator

Just enter your weight, activity level and gender below, and click 'Calculate' to determine your average nutrition requirements.

Please note:  these figures are only an approximate guide, since everyone's activity level and metabolism is different.

The results show your nutrition requirement based on your current weight. If you consume this amount of calories each day you should stay at the same weight

• To lose weight, you should consume fewer calories than the calculated amount.

• If you are on a restrictive type of diet (e.g. low carbs) you will have to eat more of the other nutrients to meet the required daily amount of calories, if you want to maintain your weight.

For more detailed tracking of your nutrition try Weight-By-Date. Setting a healthy weight loss goal means nothing if you can't keep yourself motivated to reach it. Weight-By-Date keeps you committed to your healthy diet and lifestyle.

Click here for a free trial of Weight-By-Date

Don't forget - our bodies need a minimum amount of each type of nutrient,

• protein - 0.5 grams per lb of body weight per day

• carbs  - 150 or more grams per day

• fat      -  30 grams per day

• 60 grams of protein

• 72 grams of carbohydrates

• 18 grams of fat

• 690 calories in total

• Pick a diet based on a balanced food intake

• Check with your doctor before making any drastic changes in your diet.

• Avoid 'crash' diets

• Set some realistic weight loss goal you can achieve

An easy way to track and control your weight loss plan is Weight-By-Date. This is one of the most complete diet software programs on the market. The advanced food diary makes it easy to control your diet and achieve a healthy weight loss.