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You know how important it is to eat right. But did you know that poor diets and sedentary lifestyles are the most significant contributors to cancer risk?

Make a Choose You commitment to healthy eating now. We'll help you get started with informative articles and useful tools. Then, we'll provide all the support you need to stay motivated—every step of the way.

Make a Choose You
Commitment to Eat Right

Tools to Help You Decide:

Virtual Dietician: Get Healthy Advice

Body Mass Index (BMI) Calculator

Calorie Counter: Find Out How Many You Need

Body Mass Index (BMI) Calculator

Enter your height and weight below to find your body mass index (BMI).This number is commonly used to judge whether your weight is healthy—or whether extra weight increases your risk for health problems, such as cancer.

Calculate Your BMI

Height: feet and inch(es)

Weight: lbs

Your BMI:

What the Numbers Mean

Below 18.5	Underweight
18.5-24.9	Normal weight
25-29.9	Overweight
30 and higher	Obese

Note: The BMI may not be accurate for people with greater muscle mass (such as athletes) or in older people and others who have lost muscle mass.

A doctor can further assess your personal risk for serious weight-related diseases by considering your BMI, waist size, and other measures of health such as blood sugar levels.

Even a small weight loss (10% of your current weight) lowers the risk of several diseases. People who are overweight or obese have a greater chance of developing certain cancers—including breast cancer for women over age 50—as well as high blood pressure, high blood cholesterol or other lipid disorders, diabetes, heart disease, and stroke.

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Calorie Counter

Find out how many calories you need each day to maintain your current weight.

Enter your current weight in pounds:

Select your sex: Male Female

Select your activity level:

Sedentary: Activities of daily living only (dressing, cooking, walking to and from the car, etc.). No purposeful exercise.

Light Activity: Activities of daily living, plus the equivalent of walking 2 miles (or about 4,000 steps) per day.

Moderate Activity: Activities of daily living, plus activities like brisk walking (15-20 minutes per mile), dancing, skating, leisurely bicycling, golfing, doubles tennis, mowing the lawn, or yoga 3-5 days per week.

Heavy Activity: Activities of daily living, plus moderate exercise or vigorous exercise (jogging, running, swimming, singles tennis, soccer, basketball, digging, carpentry) most days of the week.

Exceptional Activity: Activities of daily living, plus intensive training for an exercise event like a marathon, triathlon, century bike ride, etc.

To lose weight:

To take off 1 pound per week, you need to create a "deficit" of 500 calories per day. You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles). Another way to cut back on calories is to watch your portion sizes.

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Meet Our Virtual Dietician

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