Diet & Nutrition
Set up your nutrition
This helps us calculate your calorie target accurately
Mostly sedentary
Desk job, driving, little daily movement.
Lightly active
Light daily walking or 1–2 casual workouts per week.
Moderately active
Regular exercise 3–4 times a week, or on your feet most of the day.
Very active
Hard training 5–6 days a week or a physically demanding job.
Extremely active
Training twice a day or very heavy physical labour every day.
Losing body fat
Gaining muscle or strength
Staying the same, feeling healthier
I’m happy as I am
Please enter a height between 130cm and 220cm
Please enter a weight between 30kg and 250kg
Your maintenance calories
—
kcal / day
This is what your body burns on a typical day at your current activity level.
Your calorie target
—
kcal / day
Want to push a little harder? (optional)
Your target already has a 10% deficit built in. You can increase this by up to a further 10% — 20% maximum.
10% (recommended)
10% total deficit
20% (maximum)
10% deficit — recommended starting point. Sustainable and effective.
Your final daily target
—
kcal / day
This is the number written to your plan. You can always adjust this later.
Very light habits
General education
Structured goals
No tracking — keep it simple