How our website tools work
Our calculator and free diet-plan tool offer general starting points for adults. They estimate daily calorie needs and suggest familiar meals. Individual health needs require more information than these tools collect.
The calorie calculator
We use the Mifflin-St Jeor equationto estimate resting energy needs from age, height, weight and sex. The equation was developed from measurements in adults. It predicts a resting value; it does not measure your metabolism.
We multiply that result by an activity factor based on the routine you select. The website uses factors from 1.2 to 1.725. Choosing a different activity level can change the estimate substantially.
The tool then applies a fixed change for your goal: 500 calories below the activity estimate for weight loss, 400 above it for weight gain, and no change for maintenance. These are tool settings, rather than a personalised clinical recommendation.
Lower limits and referrals help the calculator avoid showing some very low estimates. Those limits cannot establish what is safe for you. If you are pregnant, breastfeeding or managing a medical condition, discuss your food needs with a doctor or dietitian.
The carbohydrate, protein and fat numbers use fixed percentage splits. They are examples for the selected calorie estimate, not nutrient needs measured for your body.
The free diet-plan PDF
Your goal and calorie estimate select a ready-made 7-day PDF from our library. Each PDF covers a calorie range. It offers meal ideas and portion guidance; it does not account for allergies, medical history or every food preference.
The library currently covers 1,200–2,700 calories a day. If your estimate is outside that range, the tool shows the closest example and tells you that it is outside your range. The sample day on a goal page is an illustration, rather than a preview of a nutritionist's personal plan.
Food and portion estimates
The website food list contains hand-entered estimates for named foods and portions. It shows a serving weight and approximate calories, carbohydrate, protein and fat. These entries still need source verification before we treat the list as a fully referenced nutrition resource.
A katori, roti or plate can vary in size. Cooking oil, ingredients and restaurant preparation can also change a dish's nutrition. Use the stated serving weight when comparing entries, and treat the values as approximate.
Questions and corrections
If a number looks wrong or a serving is unclear, contact uswith the food name and what you noticed. This website gives general information and does not replace advice from a qualified health professional.