Health X

A practical place to start

Find your starting calories.

No magic number. Just a sensible estimate for where to begin, whether you want to maintain your weight, lose fat or build muscle.

Tell us a little about you

This takes about a minute. Your answers stay in your browser.

This equation uses male and female coefficients. If neither fits your circumstances, the estimate may be less useful.

These categories are rough. A workout does not automatically make your whole week “very active”.

Your starting point

Let's get a useful estimate.

Fill in the details and your result will appear here. The number is a starting point, not a verdict on your body.

What do you do with the number?

Start there and keep your activity reasonably consistent. Look at your intake and weight trend over two to four weeks, rather than reacting to one day on the scale. If your trend is not moving in the direction you want, adjust gradually. If tracking or weighing yourself is unhelpful for you, work with a qualified professional on another approach.

For adults only. This general estimate may be unsuitable during pregnancy or breastfeeding, or for people with a history of disordered eating or medical conditions that affect nutrition or energy needs. Speak with your healthcare professional for individual advice.