Your personalised nutrition
blueprint

Discover your calorie and macronutrient targets, plus a more personalised meal plan built around your dietary preferences, meal pattern and long-term eating habits.

1
Your Stats
2
Preferences
3
Results
Tell us about yourself
We use this to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
30
175 cm
75 kg
Your Daily Target

Your personalised calorie target

2,050
Lower
–
2,350
Upper
Calories per day — aim anywhere in this range

Based on your stats, goal and food preferences, this is your recommended daily calorie intake and meal structure.

Protein
155
Low
–
175
High
grams per day
Carbohydrates
200
Low
–
240
High
grams per day
Fat
60
Low
–
70
High
grams per day
Your calorie breakdown
Understanding how your numbers are calculated.
Basal Metabolic Rate (BMR) 1,650 kcal
Total Daily Energy Expenditure (TDEE) 2,475 kcal
Goal adjustment −275 kcal
Your daily target range 2,200 kcal
How your plan was personalised
A quick summary of the choices shaping your meal plan.
Simple habit anchors
Small actions that keep the plan simple enough to repeat.
Ideas, not instructions

Meal Ideas From Real Life

These are examples to borrow, recreate, order or adapt. They are not a strict schedule. Use the dish that makes your next meal easier, then return to the structure of your day.

Built for real weeks

Your Real-Life Nutrition Playbook

Use the route that fits the day: cook, batch prep, a recipe kit, a high-protein prepared meal or an on-the-go lunch. The structure matters more than executing one perfect recipe.

3-Day Personalised Meal Plan
A more flexible approach built around your goal and eating preferences.
For guidance only. This 3-day plan is built from your selected meal pattern, eating style and dietary filters. Use it as a practical template, not a rigid rulebook. Swap similar foods, repeat meals you enjoy, and adjust portions inside your calorie range so the plan stays sustainable.
Shop the easy bits

Your UK supermarket grocery list

This list is built from the self-made breakfasts and lunches shown in your three-day plan. It leaves dinner flexible, so you can cook, use leftovers or choose a practical evening option.

Quantities are a practical starting point for one person. Check what you already have and always read labels for ingredients and allergens.

Download your report

Download your personalised PDF

Your personalised nutrition blueprint is ready. Enter your details below and your PDF will download instantly, including your calorie targets, macros, real-life meal routes and meal plan.

Report data

Expand to review the data being collected with your nutrition report.
Your report has been sent and your PDF download should begin shortly.

These calculations are estimates based on the Mifflin-St Jeor equation and are intended as a general guide only. Individual results may vary. Please consult a qualified nutrition professional before making significant dietary changes.