Assess Your Weight for Your Height and Daily Calorie Needs
Body Mass Index (BMI) is considered a reliable indicator of body fatness for most adults. A desirable BMI is between 18.5 and 24.9. Interested in finding out if you are a healthy weight for your height? Find out where your weight falls by determining your individual BMI with this calculator from the Centers for Disease Control and Prevention.
A calorie is simply a unit of energy your body needs to function, work and play. How many calories do you need? Adult females generally need between 1,600-2,400 calories based on activity levels and men need between 2,000-3,000 calories. Height, weight, age, gender and activity level all factor into the number of calories you need per day. You can get a general estimate of your calories needs from the above link.
Another way to measure your individual calorie needs is to calculate your basal metabolic rate. This is the amount of energy your body needs to perform basic functions each day. Your energy needs will increase depending on how physically active you are during the day.
Determine Calorie and Nutrient Content of Foods
Did you know Vanderbilt Campus Dining provides a nutrition calculator so that you can build a meal from any of the restaurants on campus? If you are interested in seeing how your meals stack up, click on the Campus Dining logo to learn more. For a portable option, there’s even an app for your smart phone!
If you want a personalized nutrition and physical activity plan and tracker, the USDA SuperTracker is a free tool you can use. Click on the icon to create your profile today.
USDA’s Food-A-Pedia provides access to nutrition information for more than 8,000 foods. You can even compare two items side-by-side.
Apps to Help You Eat Healthy
Whether you are looking to track your food and exercise, make healthier choices, or find healthy recipes, there is an app below for you! These apps are all free, and many of them come with a website, so you can access their extensive databases without a smart phone. Click on the icons to be directed to their specific websites.
|Nutrition – Vanderbilt - review the nutrition information for the foods served at any Vanderbilt University on-campus location.||ShopWell – Healthy Diet & Grocery Food Scanner - get food scores and healthy alternatives, and avoid ingredients you don’t want based on your health conditions or diet plan.|
|MyFitnessPal – Calorie Counter & Diet Tracker by MyFitnessPal – easily enter your food and physical activity with the largest food database of any calorie counter.||Zipongo - Healthy Recipe Recommendations and Savings – find savings, healthy foods, build grocery lists for grocery stores, drug stores and supercenters.|
|Lose It – Weight Loss Program and Calorie Counter – set a daily calorie budget, track food and exercise and stay motivated to make smarter choices to achieve your goals.||Farmstand - helps connect you to locally grown food by helping you locate farmer’s markets in your city.|
|Calorie Counter and Food Diary by MyNetDiary – plan your diet, track food and exercise, make better food choices and achieve your goals.||Healthy Recipes – BySparkRecipes – choose from over 450,000 recipes that are searchable by many categories and include nutrition information and user ratings.|
|Calorie Counter and Diet Tracker by Calorie Count – count your calories for a healthy lifestyle. Features logging by voice option.||Yummly – Recipes & Grocery Shopping List – search recipe sites, create a digital recipe box, receive recipe recommendations just for you and create a smart shopping list.|
|CalorieKing Food Search – a quick and easy way to check calories, carbs and fat including information for 260 fast food and restaurant chains.||Fooducate – Weight Loss & Healthy Food Diet Tracker – Fooducate looks beyond calories and gives food a grade based on it’s nutrition quality.|