Nutrition & Diet
Good nutrition is one of the most powerful things you can do for your health, and understanding your body's needs is the first step. Our free nutrition and diet tools help you estimate your calorie needs, metabolic rate, hydration and more — clearly and based on established formulas. These tools provide general estimates and education; for personalised dietary advice, a doctor or registered dietitian is the right source.
Daily Calorie Calculator (TDEE)
Calculate how many calories you need each day to maintain, lose or gain weight. Uses the scientifically validated Mifflin-St Jeor equation and your activity level.
Water Intake Calculator
Find out how much water you should drink each day based on your body weight, activity level and the climate you live in. Personalised, evidence-based hydration guidance.
Macronutrient Calculator
Split your daily calories into protein, carbohydrates and fat. Set your macros for balanced eating, low-carb, high-protein or keto goals.
Protein Intake Calculator
Find out how much protein you should eat each day based on your body weight and activity level, from general health to muscle building.
Sleep Calculator
Find the best time to go to bed based on when you need to wake up, using 90-minute sleep cycles so you wake feeling refreshed rather than groggy.
Vitamin D Level Interpreter
Understand where your vitamin D blood result falls within general reference ranges.
Haemoglobin Level Interpreter
Understand where your haemoglobin result falls within general reference ranges for anaemia screening.
Understanding your energy needs
Your body needs energy, measured in calories, for everything from basic functions like breathing and circulation to daily activity and exercise. Your Basal Metabolic Rate (BMR) is the energy you need at complete rest, while your Total Daily Energy Expenditure (TDEE) adds the calories burned through movement and digestion. Knowing these helps you understand how much energy your body uses.
Calorie needs vary widely between individuals based on age, sex, body size, muscle mass and activity level. Our calculators use established equations to estimate these, giving a useful starting point. They are general estimates rather than precise prescriptions, and individual needs vary, so they are best used as a guide alongside how your body actually responds.
Building a balanced diet
Beyond calories, the balance of what you eat matters. A balanced diet includes a variety of foods providing protein, healthy fats, complex carbohydrates, fibre, vitamins and minerals. Plenty of vegetables, fruit, wholegrains, lean proteins and healthy fats, with less processed food, added sugar and salt, supports overall health.
Hydration is part of nutrition too, as water is essential for nearly every bodily process. Our tools, including macro and protein calculators and a water intake estimator, help you think about these different aspects. They offer general guidance; specific dietary needs, especially with health conditions, are best discussed with a healthcare professional.
Using these nutrition tools
Our nutrition tools include a calorie calculator, BMR calculator, macronutrient calculator, protein intake calculator, and water intake calculator. Each uses established methods to give you general estimates relevant to your body and goals, helping you understand your needs and plan more confidently.
These tools provide educational estimates, not personalised medical or dietary advice. If you have specific health goals, a medical condition, or are making significant dietary changes, a doctor or registered dietitian can give tailored guidance that takes your full situation into account.
Frequently asked questions
How many calories do I need a day?
Daily calorie needs vary widely based on age, sex, body size, muscle mass and activity level, typically ranging from around 1,600 to 3,000 or more. Our calorie calculator estimates your needs using established equations as a starting point. Individual needs vary, so use it as a guide alongside how your body responds, and consult a professional for personalised advice.
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the energy your body needs at complete rest for basic functions. Total Daily Energy Expenditure (TDEE) is your BMR plus the calories burned through daily activity, exercise and digestion. TDEE estimates your full daily calorie needs, which is why it is higher than BMR. Our tools estimate both.
Are these nutrition tools accurate for me?
Our nutrition tools use established equations to give general estimates, which are a useful starting point. However, individual needs vary based on many factors, so they are guides rather than precise prescriptions. For personalised dietary advice, especially with health goals or conditions, a doctor or registered dietitian is the right source.