NutrftWellness

Free health tool

How much does your body actually need in a day?

An estimate based on the Mifflin–St Jeor equation, adjusted for how you really move during the week. The number appears before we ask for anything.

Your details

Units

Health risk can start at a lower weight for some backgrounds, so UK and WHO guidance uses lower BMI cut-offs. We only use this to pick the right range.

Sex assigned at birth

Used only because the energy equation differs.

Activity in a normal week

Your free estimate

1,911kcal / day

Roughly what your body uses on a normal day, including activity. Resting need alone is about 1,390 kcal.

Gentle loss
1,529 kcal
Gentle gain
Not suggested at your current weight.

Detailed guidance

See your protein, fibre and meal-structure guidance

We will show how to split these calories across your day, how much protein to aim for, and which programme fits your goal.

Your result above stays free either way. We never sell your details. Privacy policy

How this is worked out

  • Calories: the Mifflin–St Jeor equation, adjusted for your activity.
  • Safety limits: a loss target only appears if your weight is above the healthy range, and never below 1,200 kcal for women or 1,500 kcal for men (US NIH guidance).
  • Protein, fibre and fluids: from public guidelines, with fibre and fluids following the country you choose.

Every formula and source is listed on how our tools work.