SMALL TOOLS. A LITTLE MORE CLARITY.
Make room for
good habits.
A few practical things to make the week feel easier. Explore your energy needs, find a meal you fancy and put a simple plan on paper.
01 / UNDERSTAND YOUR ENERGY
A starting point.
Room for real life.
An educational estimate of the energy you may need to maintain your current weight.
ESTIMATED DAILY MAINTENANCE
kcal / day
A rough starting estimate. Actual needs vary, including with activity, health and body composition.
Make a little meal plan →Fuel the life you live.
This estimates maintenance, with no weight-loss deduction. A number can offer context; how you feel, recover and perform matters too.
For individual nutrition support or a medical condition, speak to a registered dietitian or your healthcare team.
How the estimate works
The Mifflin–St Jeor equation estimates resting energy using age, height, weight and the female or male equation from the original research. We multiply this by a simplified activity factor (1.4, 1.6, 1.8 or 2.0), then round to the nearest 50 kcal. These activity categories are broad assumptions, not a measurement of your metabolism. The original study included adults aged 19–78; estimates can be less suitable outside that range or with unusual body composition.
Read more: Mifflin–St Jeor research · NIH Body Weight Planner
02 / A LITTLE LESS “WHAT’S FOR DINNER?”
Your week.
On the menu.
Choose meals you enjoy. We’ll gather the ingredients into one handy shopping list.
These are flexible meal ideas, not a personalised diet or a complete prescription for daily intake. Add snacks, fruit, drinks and extra portions to suit your needs. Check ingredient labels for allergens and adapt meals to your preferences.
A little list.
A simpler shop.
Choose a meal to start your shopping list.
Your meal choices stay in this browser.
03 / SIMPLE FOOD, PLENTY OF CHOICE
A few ideas
for your table.
Every recipe makes one illustrative serving. Scale it, swap it and make it your own.
A FEW GOOD PLACES TO BEGIN
Keep
exploring.
The Eatwell Guide
Explore the main food groups and what balance can look like across a day or week.
Read at NHS ↗Understanding BMI
The NHS adult tool explains BMI and its limitations, including the difference between muscle and fat.
Explore at NHS ↗Your strong start
Choose a small focus, a few days and one doable first step for the week ahead.
Make a little room for you ↗