Know your numbers.
Seven quick tools to understand your body before your consultation. Useful as a starting point, never a diagnosis.
⚖️ BMI Calculator
Body Mass Index is a quick screen, not the whole story. Use it as a starting point, not a verdict.
BMI is a general screen, not a diagnosis — it can't tell muscle from fat. Use it as a starting point and discuss your numbers in a consultation.
📏 Waist-to-Height Ratio
A quick heart-health screen that often beats BMI — it looks at where fat sits, not just total weight.
Measure your waist at the belly button, relaxed. Ashwell boundaries are a general adult screen — healthy ranges differ for children and some ethnic groups.
🧒 Child BMI & Growth Percentile
For children and teens (ages 2–20), BMI is read as a percentile against peers of the same age and sex, using CDC growth charts.
Based on CDC 2000 growth charts (ages 2–20). A screen only — a child's growth is best understood as a trend over time. Always discuss your child's growth and nutrition with a paediatrician.
🔥 Calorie Counter
Estimate your daily energy needs (TDEE) using the Mifflin-St Jeor equation. A baseline for building a real plan.
Estimates in kcal/day based on the Mifflin-St Jeor equation. Real needs vary with metabolism, health, and goals — a personalised plan goes further.
🍽️ Macronutrient Calculator
Turn your daily calories into protein, carbs, and fat targets — the building blocks of a balanced plate.
A 30/40/30 split is a balanced starting template. Ideal macros depend on your training, health, and preferences — best fine-tuned in a consultation.
💧 Water Intake Calculator
A simple daily hydration target based on your body weight and how active you are.
General guidance only. Your needs rise with heat, illness, pregnancy, breastfeeding, and exercise — thirst and pale-yellow urine are good day-to-day guides.
💪 Muscle Mass Calculator
Estimate your lean body mass and skeletal muscle mass (Boer formula). The scale alone never tells the full story.
Estimates only. Body composition is best confirmed with a DEXA or bioimpedance scan and discussed in a consultation.