Just about everyone these days could benefit from healthcare budgeting. Medical costs pinch everyone and can hurt your health. In a poll sponsored by the health insurance provider Humana, 24 percent reported that they've gone into debt because of medical expenses, and 30 percent have avoided or delayed doctor-recommended treatment because of cost.

The first step: Figure out how much you're spending now. Many Web sites now offer calculators to help you estimate your healthcare expenses. One fairly basic tool can be found on the Family Health Budget Web site, sponsored by Humana and Consumer Action.

Whichever calculator you choose, the next step is to use it. Consider these costs:

• Healthcare premiums, usually deducted from your paycheck.
• Copayments for doctor visits (don't forget the specialists and the dentist).
• Flexible spending account contributions.
• Payments not covered by your insurance, such as eyeglasses, contact lenses, asthma inhalers or insulin pumps.
• Prescription medications.
• Over-the-counter medications, vitamins and supplements.
• Any alternative treatments or remedies.
• Health club memberships, weight loss programs or other related expenses.
• Funds set aside for unplanned events, emergencies or elective procedures such as cosmetic surgery, laser eye surgery and medical equipment not covered by insurance plans.

Next, check your insurance. You may be able to save some money now. For example, if your favorite doctors cost more because they're out of network, consider finding in-network doctors.

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