100 Free Online Tracking Tools For Your Diet And Fitness Goals

Losing weight and keeping it off is one of the hardest goals to achieve and maintain. You’ve got nearly everything against you from delicious cheeseburgers to the invention of the Internet. Fortunately, along with the increasing sedentary lifestyle that followed the Internet boom, some handy tools to keep your weight in check have also arrived. Log in or take a quiz to figure out exactly how to lose weight or keep the weight you’ve lost off for good.

Online Weight Loss and Exercise Programs
1.    My Start! Online: Fight the Sedentary Lifestyle. This program helps you track physical activity and daily diet, as well as helping you create your own walking maps and checking summaries of your progress.
2.    Gyminee: Workout Programs, Exercise Routines, and Food Diary. Helping you to track workouts, keep an eye on your diet, and even meet new friends, Gyminee is a program where the majority of users lose over 6 pounds of fat and gain over 5 pounds of muscle.
3.    SELF: Your SELF Challenge 2009. If losing weight just isn’t as motivating as it could be, this site offers healthy tips and meal plans with a flat belly bonus: a trip for two to the Gallery Bay Resort and Spa in Antigua.
4.    Discovery Health: National Body Challenge. Offering a free weight loss challenge, this site tracks food, fitness, and goals to help you conquer your own challenge.
5.    Shape: Workout Finder. Now that Shape has identified your ideal bodyweight and BMI, you can peruse their list workouts to make that ideal shape a reality.
6.   Project Weight Loss: Live Healthy! Using a combination of calorie counters, workout planners, and weight loss articles and blogs, this site hopes to balance healthy living with active fitness.
7.    Shape: Fitness Maps. Using Google Maps, this simple tool helps you create your own fitness maps through customizable markers; water hazards, stretch points, and even bathroom breaks can be added with a few quick clicks.
8.    Shape: Shape Your Body Plan. This free service combines workout and exercise articles with videos detailing every step, helping to shape you up in no time.
9.    Fit Bottomed Girls: FBG-Approved Online Fitness Tools. Run by the tongue-in-cheek bloggers of the same name, this site offers its evaluation of 6 online fitness tools that they think are worth your time and effort.
10.    Glamour: Get Your Sexiest, Healthiest Body–Fast. This free program from Glamour magazine mixes advice, online tools, and personalized workouts to help you achieve a healthier, sexier you.

Fitness Calculators and Tools
11.    SELF: Calculators and Programs. These programs help you find a “happy weight” BMI and track burned calories, as well as helping you with other ailments.
12.    Women Fitness: Waist-to-Hip Ratio Calculator. Unlike most calculators, this site quickly determines just where excess fat hides on your body, and what can be done about it.
13.    Women Fitness: Test Your Abdominal Strength. Another unusual calculator by Women Fitness, this site helps measure your abdominal strength, as well as offering safety tips for the development of abdominal strength.
14.    National Institute of Health: Calculate Your Body Mass Index. Another no-frills site from the NIH, this site helps you calculate your BMI.
15.    NAT Tools for Good Health: Energy Calculator A focused site, the energy calculator helps determine how much energy you burn during the day.
16.    NutritionQuest: Fat Screener.  This simple questionnaire asks how many times you eat certain foods high in fat content, calculates your total fat intake, and makes recommendations on lowering it.
17.    CalorieControl.org: Weight Maintenance Calculator. This women-centric site helps prescribe a certain level of daily activity to help you maintain your current weight.
18.    Women Fitness: Rate Your Flexibility.  This unique exercise from Women Fitness, this site offers 6 quick steps for determining your flexibility, as well as ways of improving it.
19.    Women Fitness: Fitness Tools. This highly visual site serves as a gateway for the aforementioned fitness tools, as well as many other helpful exercises and tools.
20.    Health Tools for Your Use–Free! An amazingly thorough page, this site offers tools to keep track of your walks, find diabetic free foods, keep a log of your workouts, and more.
21.    About.com Exercise: Talk Test. This unique tests helps you gauge your ability to talk while working out, in order to see just how hard you’re really exercising.
22.    About.com Exercise: Perceived Exertion Scale. This site offers a humorous reinterpretation of the Bog Scale of Perceived Exertion, asking you to rate your experiences (1-10) to determine how hard you’re exerting yourself.
23.    About.com Exercise: BioTrainer Activity Monitor. Offering information about the BioTrainer system, this site gives you information about the most thorough way possible to track how many calories you burn during your day-to-day routine.
24.    Muscle and Strength: Muscle and Strength Toolbox. This virtual “toolbox” offers calculators for calories, body measurements, body fat and even bench presses, helping you shed pounds and pack on muscle.
25.    Glamour Health and Fitness: Health Calculators. Glamour’s women-centric calculators help you determine ideal heart rate and BMI.  Also included is a calorie counter and health risk assessment.
26.    Ask the Dietitian: Healthy Body Calculator. This quick questionnaire takes information about your body, and helps determine what the healthiest weight would be.
27.    Shape: What Is Your Ideal Weight Range? This no-frills site helps you discover your ideal body weight instantaneously.
28.    Shape: Body Mass Index.  Also from Shape, this simple site whips up your BMI in a flash.
29.    msn health and fitness: Measure Your Metabolism.  This calculator works in conjunction with the other calculators on the site to measure your metabolism and develop a better fitness lifestyle.
30.    msn health and fitness: weight loss calculator. Along with MSN’s BMI and Metabolism calculators, this program helps you determine just how many calories you need to shed.
31.    The Weather Channel: Walking Calculator. Whether you’re a power walker or a simple stroller, this site helps you determine how many calories you can burn with a trip or two around the block.
32.    Ask The Dietitian: Healthy Body Calculator.  More detailed than most calculators, this site uses everything from activity level and weight to body fat and hip ratio to develop a plan to get you in better shape.

Health Assessment Calculators and Tools
33.    National Cholesterol Education Program: Risk Assessment Tool for Estimating Your 10-Year Risk of having a Heart Attack. Factoring in age, gender, cholesterol and other factors, this site does what it says: determine your risk for a heart attack in the next 10 years.
34.    Discovery Health: Discovery Health Fitness Assessments. Offering a half-dozen assessments, this site aims to improve your strength, endurance, flexibility, and more.
35.   msn health and fitness: High Blood Pressure Management Solutions. A free service, this site lets you transfer data from your blood pressure monitor, view and track your numbers, and use the data with a variety of health and fitness programs on the site.
36.    About.com Exercise: Target Heart Rate Calculator. You guessed it—this site offers the quickest way to calculate the heart rate that is healthiest for you.
37.    Mayo Clinic: Target Heart Rate Calculator. Simpler than the previous entry, this site also serves to determine what your target heart rate should be.
38.    The Weather Channel: Target Heart Rate Calculator. This site lets you scan for clear skies one minute and scan for a healthier heart rate the next minute.
39.    The Weather Channel: Hydration Needs Calculator. From the same site you check precipitation levels comes a simple calculator to determine just how much water you need.
40.    Fit tv: Beats and Breath Calculator. This simple, quirky site offers a specialized calculator to determine approximately how many breaths you’ve taken and times your heart has beat since your birth.

Nutrition Calculators and Tools
41.    Center for Nutrition Policy and Promotion: MyPyramid Tracker. This site specializes in helping you see the relationship between your energy balance and your diet, helping you track this balance for up to one year.
42.    Welcome to the Daysworth Nutrition Calculator - Just enter your favorite food, and this site will determine how nutritious your days are, and help you achieve a more healthy lifestyle.
43.    NAT Tools for Good Health. Provided by the Food Science and Human Nutrition Department at the University of Illinois, this site helps its users form a more “nutrient dense” diet.
44.    myfitnesspal : 100% FREE Calorie Counter. This free diet journal supports a variety of specialty diets (Atkins, South Beach, etc.), helping you lose weight however you choose to.
45.    About.com Health: calorie count.  The focus of this site is including your favorite foods as part of your diet, as well as developing a custom diet profile for you.
46.    CaloriesCount: Calorie Calculator. This simple calculator helps you check the calories of your favorite foods.
47.    Calorie Control Council: Information on cutting calories and fat and achieving a healthy weight.  Combining many detailed calculators with equally detailed articles on fitness and weight loss, this colorful site is great for beginners in the fitness game.
48.    CalorieKing: Food Database. CalorieKing helps you explore the calories in over 50,000 American foods (brand name and generic) as well as fast food restaurants.
49.    Women Fitness: Protein Calculator.  Offering customized info for you personal protein requirements, this simple exercise can be completed in a minute, yet change the way you live your life.
50.    CVS Caremark: Daily Nutrition Calculator. This site helps you determine how much your daily calorie intake should be, as well as well as how much of it should come through macronutrients.
51.    NutritionQuestion: Fruit, Vegetable, and Fiber Scanner. The counterpoint to the previous entry, this questionnaire determines how much (or little) you are getting of fruits, vegetables, and fiber, and offers tips to raise that amount.
52.    The Fast Food Explorer.  Like the name says, this site helps you explore the calories in popular fast foods, and also helps you find healthier alternatives.
53.    The Washington Post: Fast Food Calorie Counter. Another fast food counter, this thorough site is simple and hassle-free.
54.    FastFoodNutrition.org: Nutrition Facts Meal Calculator. Simple to use than the previous two sites, this fast food calorie counter gets information in no time.
55.    Workouts for Women: Nutritional Calculator. Measuring your level of daily activity and personal info, this site suggests daily nutritional values for you.
56.    West Virginia Dietetic Association: Nutrition Calculators.  This collection of calculators and informative articles helps you determine the ideal amount of calories you should ingest daily.

Diet, Exercise and Weight Loss Journals
57.    FIT DAY: Free Diet and Weight Loss Journal. These programs are enjoyed by over 4 million users, and offers a way of fully tracking foods, exercises, weight, and goals.
58.    The Daily Plate: Helping You Eat Smarter. This site focuses on eating, with a food journal, calorie counter, and fitness log.
59.    StartYourDiet.com: Free Diet Calendar. Helping with meal planning and diet monitoring, this site also helps you find a “diet buddy,” and communicate through private messaging.
60.   my-calorie-counter: Free Online Diet and Exercise Journal. Focused on social networking as well as dieting, this site offers community forums and custom blogs in addition to tracking your weight and goals.
61.    CalorieControl.org: Lighten Up and Get Moving! This site asks you to pick your favorite exercise, set how long you plan to do it, and then view the estimate for how many calories you’ll burn.  A great way to get motivated.

Healthy Eating and Exercise Information and News
62.    CaloriesCount: Healthy Eating and Exercise for Life.  As featured on the Today Show, this site offers a wealth of articles for raising metabolism, becoming more health conscious, and more.
63.    LIVESTRONG.COM: Health, Fitness, Lifestyle. Run by the Lance Armstrong Foundation, this site offers tips for beauty and fitness.  As an added bonus, you can take (or give) fitness “dares,” such as quitting smoking, and read testimonials for others going through the same thing.
64.    How You Can Lower Your Cholesterol Levels. Offering advice on lowering cholesterol through increased heart healthiness, therapeutic lifestyle changes and modern medicine, this site helps get your body back on track.
65.    Body Fat Lab: Welcome to the Body Fat Lab.  A simple site, the Body Fat Lab primarily exists to inform users of just why it’s so important to know your own body fat, what body fat really is, what the consequences of too much are and much, much more.
66.    Discovery Health: Diseases and Conditions. This site offers a wealth of information about different diseases and health conditions, from “normal growth and development” to “malnutrition.”
67.    Fat Secret: Don’t diet alone! Another great free site, Fat Secret prides itself on independence from diet fads and the corporations who endorse them.  Rather, it relies on testimonial from its many members as to what works best, so you can always diet better, and never diet alone.

Quizzes and Fun Stuff
68.    CaloriesCount: Are You Ready to Lose Weight? This quick 10-question quiz helps get your mind in a weight-losing zone.
69.    Dairy Council of CA: Are You Active Enough? This site helps teenagers determine how active they are for their age, and helps them become more active.
70.    Dairy Council of California: Online Calcium Quiz. This simple quiz helps determine if you’re not getting enough calcium, and offers a variety of info as to how higher calcium may lead to a fitter, healthier life.
71.    How Do You Fare on Food and Fitness? Offering 10 questions and advice for increasing the nutrition of your food and activity of your body, this no-frills site helps you get fit quickly.
72.    Connecticut’s Team Nutrition Program: Welcome to Rate Your Plate! A game-like site, this page asks you to select your foods, and then “rate your plate” using four unique dietary guidelines.  This helps you determine just how far off you might be.
73.    Nutrition Action: Rate Your Restaurant Diet.  This quiz evaluates your typical choices when ordering in a restaurant, and helps you to improve your future choices.
74.    Good Nutrition: Test Your “Sat Faq” IQ. This family-oriented site offers 3 different quizzes to help build a healthier family.
75.    Aetna Intelihealth: Serving Size Surprise. This click and play game challenges you to correctly identify proper serving sizes for a variety of foods.
76.    Shape: How Many Calories Are You Burning? This tool helps you figure out how many calories you burn doing simple activities, from complex workouts to simply standing quietly!
77.    Shape: Are You Getting the Sleep You Need? This quick quiz helps you gauge how likely you are to fall asleep in a variety of situations, and how this information can help you determine if you need more sleep.
78.    Discovery Health: Folic Acid Assessment. This four-question free quiz quickly determines whether your diet has sufficient folic acid intake, and how you can improve it to be more healthy.
79.    Discovery Health: Sodium Assessment. Partner to the folic acid assessment, this four-question free quiz helps you see how much sodium you take in, and how you be more healthy with sodium intake.
80.    Discovery Health: Women’s Fitness Quiz. This woman-centric quiz helps participants realize which exercise is best for them, and just how they should be exercising.
81.    Discovery Health: Exercise Savvy Test. Like you’d imagine from the name, this 10 question quiz helps you realize how many exercise facts you know versus exercise myths.
82.    Fit tv: What’s Your Fitness Personality? Quick and humorous, this quiz helps you discover your own fitness personality, and how to put it to work to help you lose weight.
83.    See Yourself 20 Pounds Thinner - Want to know what you’d look like after you’ve lost 20 pounds? Sign up for this Fitness Magazine tool to check out a new you.
84.    Discovery Health Center: Fending Off Fat Quiz. This woman-centric 8-question quiz helps you reduce calories and maximize your exercise potential.
85.    Discovery Health: Are You a Stress Undereater? This 10-question quiz helps determine if you’re among the 5% of the population that doesn’t eat enough because of stress.
86.    Discovery Health: Are You a Stress Overeater? The other 95% of the population, of course, actually overeat because of stress.  This 10-question quiz helps determine any health risks associated with your stress overeating.
87.    Discovery Health: Personality Assessments. For just $6.95, this site offers an Eating Disorders and Emotional Eating Test and a personalized interpretation of your score.
88.    Healthline: Nutrition and Cancer Quiz. This simple 8-question quiz helps determine your level of cancer risk, as well as ways to reduce it.
89.    Healthline: Obesity Quiz. A quick 10-question quiz, this site helps inform you as to just what obesity is, and the effects it can have on your life.
90.    Healthline: Healthy Pregnancy Quiz. For such a crucial time in a woman’s life, this 10-question quiz helps establish information about maximizing health during pregnancy.

Menu Planners and Recipes for Healthy Meals
91.    Vegetarian Meal Plan: A 1,500 Calorie Menu by Dietitian Susan McQuillian. This quick site serves up a nutritious and delicious three meal plans for vegetarians, and offers comments from those who’ve tried it.
92.    National Institute of Health: Interactive Menu Planner.  A no-frills site, this planner lets you set an ideal calorie count for the day, and to plan your meals so you don’t go over that number.
93.    Center for Nutrition Policy and Promotion: MyPyramid Menu Planner. This site helps you plan menus ahead based on age, gender, and level of physical activity.
94.    Aetna Intelihealth: Sensible Seder Offering. More specific than most sites, this page aims to eliminate fat centric Passover celebrations through healthier eating.
95.    Shape: Recipe Locator. An alternative to the sites tabulating calories from your favorite restaurant, this site helps you locate healthy recipes for your favorite dishes.
96.    Local Harvest: Real Food. Real Farmers. Real Community - With its focus on friendly blogs, an active forum, and interactive maps, this community-centric site helps you track down the best organic food that’s wherever you are.
Nutrition Tools and Information for Parents and Kids
97.    USDA Resource Library: Eat Smart. Play Hard. A parent-centered site, this page is designed to help children develop healthier, fitter lifestyles.
98.    Baylor College of Medicine: Children’s Nutrition Research Center - This academic site offers a wealth of information all aspects of children’s nutrition.
99.    Powerful Girls Have Powerful Bones.  This girl-powered site is designed to promote strong bone development in young girls.
100.    Cornell University: Pediatric Critical Care Medicine. A detailed, no-frills site, this calculator helps you determine your energy expenditure based on your physical condition.

Now that you have the tricks of the weight loss trade, at your fingertips you just have to put your self in motion and head to the gym. or check out this article on gym exercise alternatives.

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