Nutrition calculator
How much should you eat?
A free daily guide for calories, protein, carbs and fat, based on your body, how active you are and your goal.
Your daily guide
Fill in your details
Choose female or male, then add your age (18+), height and weight. Your numbers appear here straight away.
How it works
We estimate the calories your body burns at rest (the Mifflin-St Jeor formula), multiply by your activity level, then adjust gently for your goal.
Why protein matters
Enough protein helps you keep muscle while losing fat and build it when you train. We set it by your body weight, a bit higher when you're cutting.
It's a starting point
Everyone is different. Track your weight for 2–3 weeks and adjust. A nutrition coach can turn these numbers into meals you enjoy.
General guidance for healthy adults, not medical or dietetic advice. If you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating, please speak with your doctor or an accredited dietitian. If food or your body feels hard to manage, please reach out to a doctor or a local support service.