Step 1
Set daily calories
Calorie Calculator
Get a lose / maintain / gain target from your size and activity.
Open toolStart from a goal
🎯 Lose weight
Calories, deficits and body checks that work together
A practical path for adults who want to lose weight at a sustainable pace. These tools give estimates only. Speak to your GP before big diet changes if you have a medical condition or a history of disordered eating.
Build your weight-loss plan
Follow the steps in order. Each tool feeds the next so you finish with a calorie target, a timeline and a sense-check on healthy weight.
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1
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2
Step 2
Check maintenance burn
TDEE Calculator
See full daily energy needs if you train or have an active job.
Open tool -
3
Step 3
Plan the timeline
Calorie Deficit Calculator
Turn a goal weight and daily deficit into rough weeks.
Open tool -
4
Step 4
Sense-check BMI
BMI Calculator
Put your current weight in an NHS style adult category.
Open tool -
5
Step 5
Healthy weight range
Healthy Weight Calculator
See a height-based range so the goal stays realistic.
Open tool
All tools
Browse every calculator in this journey. The steps above are a suggested order.
Calorie Calculator
Estimate daily calories for weight loss, maintenance or gain.
Use calculatorTDEE Calculator
Total daily energy expenditure based on your activity level.
Use calculatorCalorie Deficit Calculator
Estimate weeks to a weight goal from a daily calorie deficit.
Use calculatorBMI Calculator
Work out your Body Mass Index in stone, pounds and feet.
Use calculatorHealthy Weight Calculator
Check whether your weight sits in a healthy range for your height.
Use calculatorBMR Calculator
Find how many calories your body uses at rest.
Use calculatorWaist to Height Ratio
A simple check linked to cardiometabolic health risk.
Use calculatorMacro Calculator
Split your calories into protein, carbs and fats.
Use calculatorProtein Calculator
How much protein you may need each day for your goal.
Use calculatorFibre Calculator
A practical daily fibre target for UK adults.
Use calculatorSugar Intake Calculator
Check free sugar grams against NHS adult guidance.
Use calculatorSteps to Calories Calculator
Rough calorie burn from walking steps and your weight.
Use calculatorCalories Burned Calculator
Rough energy burned during common activities.
Use calculator