Weight Management
Calculator
Get your personalised BMI, daily calorie target, and macronutrient breakdown — built on evidence-based nutrition science.
Your personalised results
Based on your profile
Eggs
Greek yoghurt
Lentils
Tofu
Cottage cheese
Brown rice
Sweet potato
Wholegrain bread
Quinoa
Fruit
Olive oil
Nuts & seeds
Oily fish
Nut butters
Dark chocolate
BMR (Mifflin–St Jeor equation): Your Basal Metabolic Rate is the calories your body burns at complete rest. This is the most validated formula for estimating resting energy expenditure in clinical nutrition practice.
TDEE (Total Daily Energy Expenditure): Maintenance calories are calculated by multiplying your BMR by an activity factor — a real-world estimate of daily energy burn.
BMI note: BMI is a population screening tool and does not account for body composition, muscle mass, or ethnicity. The healthy weight range (BMI 18.5–24.9) is a guide, not a definitive target. An Associate Registered Nutritionist (ANutr) can provide a more complete assessment.
Macronutrients: Targets follow evidence-based dietary reference values, with protein prioritised during weight loss to preserve lean tissue.
Ready to go further?
A personalised nutrition plan goes much deeper — considering your health history, lifestyle, food preferences, and long-term goals.