Free tools
Free Tools to Support Your Weight Loss Journey
Five free, personalised calculators built specifically for women. No sign-up required.
Tool 01
Calorie Calculator for Women
Find your maintenance calories and a sustainable deficit using the Mifflin-St Jeor equation — the most accurate formula for women.
Uses the Mifflin-St Jeor equation for women — the most accurate of the common predictive formulas. Your basal metabolic rate (BMR) is 1,395 kcal/day.
Maintenance
Hold steady
1,918 kcal/day
The calories your body uses on an average day. Eat this much to maintain your current weight.
Slow & sustainable
~0.25 kg / week loss
1,643 kcal/day
A gentle ~275 kcal deficit. Best for protecting muscle, energy, and mood — and the easiest deficit to actually stick to.
Moderate deficit
~0.5 kg / week loss
1,368 kcal/day
A larger ~550 kcal deficit. Faster results, but pair with high protein (1.4g+ per kg) and strength training to preserve muscle.
We don't recommend going below 1,200 kcal without medical supervision. Sustainable beats aggressive — every time.
Tool 02
Daily Protein Target Calculator
Hit the right protein target for your goal — and see exactly how to spread it across your meals.
Daily protein target
120g kcal/day
Around 30g across 4 meals
What 30g looks like
- · 150g chicken breast (~45g)
- · 200g Greek yoghurt + 1 scoop protein (~30g)
- · 3 eggs + 100g smoked salmon (~36g)
- · 200g cottage cheese (~24g)
- · 150g cooked lentils + 30g feta (~17g)
Tool 03
Walking Plan Generator
A custom 4-week progressive walking plan based on your starting point and weekly availability.
| Week | Daily target | Session length | Focus |
|---|---|---|---|
| Week 1 | 5,500 | 20 min × 5/wk | Build the habit, easy pace |
| Week 2 | 7,000 | 25 min × 5/wk | Add a brisk interval midway |
| Week 3 | 8,500 | 30 min × 5/wk | Two brisk intervals, vary terrain |
| Week 4 | 10,000 | 35 min × 5/wk | Brisk throughout, include hills |
Tool 04
BMI Calculator (with context)
BMI is a blunt tool. We pair it with waist circumference — a much better marker of metabolic health.
Measure at the narrowest point, usually just above the hip bones.
Your BMI
27.5
OverweightWaist guidance (women)
Increased risk
<80 cm: low · 80–88 cm: increased · >88 cm: high cardiometabolic risk.
BMI is a blunt tool. Waist circumference, body-fat percentage, and how you feel are all more informative measures.
Tool 05
Macros Calculator
Split your calorie target into protein, carbs, and fat — in grams and percentages.
Protein
149g
35% of calories
Carbs
149g
35% of calories
Fat
57g
30% of calories
Free Starter Plan
Get Your Free 7-Day Starter Plan
A week of high-protein meals, a beginner walking schedule, and your first strength session — all in one simple guide. No spam, ever.
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