A clear daily target, in under a minute

Calories, without the guesswork.

Estimate the energy your body uses each day, then turn it into a gentle starting target for your goal. Free, private and explained in plain English.

Your details

Build your estimate

Metric Imperial

For adults 18+ Not suitable during pregnancy, while breastfeeding, for eating-disorder support or for medical nutrition plans. The tool also stops when a weight-and-height combination is outside the original equation study range. See safer next steps.

Weight kg Height cm Age years

Sex used by the formula The equation uses a sex-specific constant. Typical activity Choose the closest description of an average week. See practical examples.

Your goal

Lose gently10% below maintenance MaintainStay around maintenance Gain gently10% above maintenance

Your details stay in this browser. Nothing is uploaded.

Example estimate Ready to adjust

Daily calorie target

2,594kcal

This is an estimated maintenance target based on a moderately active week. How the estimate works. Explain RMR, TDEE and kcal.

Useful starting range2,465–2,724 kcal

Resting need 1,674 kcal RMR estimate

Maintenance 2,594 kcal TDEE

Illustrative macro split — not personalised

Protein162 g
Carbs292 g
Fat86 g

Estimated maintenance if my activity changes

Make it more accurate

We are not doctors or dietitians. Use this as a starting estimate, not a medical prescription. Track your trend and adjust gradually.

Transparent by design

A useful estimate, not a magic number.

1. Resting energyWe estimate resting metabolic rate (RMR) with the Mifflin–St Jeor equation.

2. Daily movementYour activity choice converts estimated RMR into estimated TDEE.

3. Gentle goalWe apply a modest 10% adjustment—never an extreme crash target.

A balanced salmon, rice and vegetable meal beside a kitchen scale and blank notebook

The useful difference

Calibrate, don’t chase precision.

No equation knows your exact routine. Use the estimate consistently for 14 days, observe the trend, then make one small adjustment. Our printable check makes that process simple without creating an account or uploading health data.

Open the 14-day check

Personalised food planning

Turn a number into a calmer shopping list.

Choose vegan, vegetarian, pescatarian, lower-carb or no set preference. The shopping assistant groups a practical list around your household, plan length and cooking priority—without pretending to prescribe a medical diet.

Build a shopping list

Paid ideas we’re researching

Which extra might be worth its price?

Nothing is available to buy yet. Prices are shown in GBP for this initial research; the market and final price would be confirmed before any live test. Choose any you would genuinely consider. A strong idea would still need a working sample and a separate purchase test.

Possible £4.99 launch price

Extended calibration workbook

A printable and fillable four-week workbook with check-ins, charts and practical review prompts built around the free calculator.

Possible £9 one-off

Batch-cooking & budget planner

A practical weekly download that reuses ingredients, sequences preparation and turns planned leftovers into a shorter shopping list.

Possible £12 one-off

Diet-style recipe & shopping pack

Downloadable recipe ideas, adaptable portions and matching shopping notes, published only after independent nutrition review.

Possible £24 a year

Reusable planning workspace

Save, reopen and export several weekly plans in one private workspace. This higher-support idea would proceed only after a separately approved paid pilot shows sustainable demand and support cost.

Research preview only. Nothing is for sale. This is not a purchase, preorder, reservation or promise; you will not be charged. Choices stay in the current browser session and are not sent or centrally counted.