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Daily Planner

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April 19, 2014 Shopping List | Print

Calories In (?)

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Calories Out (?)

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Difference (?)

--

Calorie Balance: This is your actual count for the day.

Calories in is an estimate of the amount of calories (energy) the body takes in through eating. In general: Weight gain may result when a person takes in more calories and is less active. Weight loss may result when a person takes in fewer calories and is more active.

Calories out is an estimate of the amount of calories (energy) your body uses up while at rest and through activity. Calculations for calories out are based on formulas for Estimated Energy Requirements (EER) while the body is at rest. EER was developed using normal weight individuals (BMI 18.5-25 kg/m) as measured by the doubly labeled water technique. The EER does not represent the exact dietary energy intake needed for a specific individual, but instead, reflects the average needs of the above group. The EER was developed by the Institute of Medicine of the National Academies of Science.

Your actual calories-out number may vary based on age, weight, height, gender and other factors. It also may change daily, based on your activities.

This tool uses the information you provided about what you eat (calories in) and how active you are (calories out).

In general: Weight gain may result when a person takes in more calories and is less active. Weight loss may result when a person takes in fewer calories and is more active.

The estimated difference between calories in and calories out is -- calories.

Your reported calories in is about the same as your reported calories out.

In general: Weight gain may result when a person takes in more calories and is less active. Weight loss may result when a person takes in fewer calories and is more active.

Understanding Calorie Balance

Managing your weight is all about understanding the amount of calories you eat and the amount of calories your body expends or "burns off."

To maintain weight, the calories you consume (calories in) must be about the same as the calories you burn (calories out). This includes calories burned through activity, as well as the calories your body burns while at rest each day. In general, weight loss may result when a person takes in fewer calories and is more active. Otherwise, weight gain may result.

Setting up meal and activity plans can make it easier to track your calories.

If you do not gain or lose weight as suggested by this calculator, it may mean that the estimate of calories in and out may not be accurate or it may be due to other factors. Talk to your health care professional about any questions you may have.

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Description Servings Calories
Description Servings Calories Prep Total Time
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Description Servings Calories
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Description Servings Calories
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Powered by ESHA Nutrient Database © 2013 ESHA Research, Inc. All Rights Reserved.

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Health Coach Call

Listen to an example of what a call might sound like.

PlayNutrition call (7:16)
PlayActivity call (7:22)

Here are some important things to know about your Health Coach Call:

Our Coaches are employed by a subsidiary of Merck & Co., Inc., a pharmaceutical company. The information provided is based on generally available nutrition and physical activity guidelines and information applicable to most people. Health Coaches are not licensed dietitians or health and fitness professionals, and they are not in a position to assess your individual nutrition or activity needs. This information is not appropriate if you are pregnant, and it may not be appropriate if you have specialized dietary needs or limitations on the level of activity or exercise you can safely undertake due to your medical conditions. Consult your health care professional regarding your specific needs, limitations, and health conditions. Health Coaches can educate and coach you on nutritional and physical activity recommendations for the typical person. Health Coaches are not health care professionals and cannot offer medical advice, diagnosis, or treatment. Please consult your health care professional because he or she knows you best. If you have a chronic health condition, check with your health care professional to find out if physical activity is safe before you start. If during your call you have concerns about any condition, special dietary needs, limitations on the level of activity or exercise, any treatments, side effects, or adverse experiences, your Health Coach will refer you to your health care professional.

Activity Points Explained

This Planner uses Activity Points as a way to help you stay motivated and focused on your activity goals. Points are assigned to each activity in the Planner. You'll earn more points when you increase the duration of the activity.

For example, when you bicycle for 15 minutes at a moderate pace (12 to 14 mph), you earn 120 Activity Points. To earn the same number of Activity Points while cycling at a very easy pace (less than 10 mph), you would need to bike for 30 minutes.

If you are currently inactive or get very little activity during the week, a good goal to work toward is 500 Activity Points each week. This is equal to 30 minutes of moderate–intensity aerobic exercise on 5 days a week.

If you are moderately or highly active (more than 150 minutes of moderate-intensity activity each week), you may want to aim for up to 1,000 Activity Points each week. This is equivalent to 1 hour of activity on 5 days a week.

What you'll gain

At 500 Activity Points per week: Once you consistently reach this level (ie, 150 minutes of moderate–intensity aerobic activity per week), you may gain substantial health benefits. These benefits include lower risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, and depression.

At 1,000 Activity Points per week: When you consistently reach this level (ie, 300 minutes of moderate–intensity aerobic activity per week), you may gain even more health benefits. These benefits include a decreased risk of colon and breast cancer and an even lower risk of heart disease and diabetes.