Hi Wellness
Find your
daily target.
A modern wellness toolkit. Start with your calorie target — built with science, designed for clarity, optimised for results.
Features
Everything you need.
Coming soon.
How it works
Three quick steps.
1
Tell us about you
Name, gender, age, height, weight, activity level. Two minutes, no account needed.
2
Pick your goal
Lose fat, maintain, or build muscle. Set a pace that's realistic for you.
3
Get your plan
Daily calorie target, macros, and BMI — calculated with the Mifflin–St Jeor equation.
Let's start
About you.
A few quick details so we can personalise your plan.
years
Your body
Height & weight.
These feed into your metabolism estimate.
cm
kg
Activity
How active are you?
Be honest — most people overestimate.
Your goal
What's your objective?
Pick one. You'll set the pace next.
Pace
How fast?
Pick a preset, or set your own target and timeframe.
kg
weeks
Most experts recommend losing no more than ~1% of body weight per week to preserve muscle.
Your plan
Here's your daily target.
Personalised from your inputs.
Daily target
0
kcal / day
Deficit
0 kcal vs TDEE
0 kcal vs TDEE
~0.5 kg
projected weekly
projected weekly
BMR
Basal Metabolic Rate. Calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells working.
0
Resting metabolism
TDEE
Total Daily Energy Expenditure. All the calories you burn in a day — BMR plus movement, exercise, and digestion. Eat this much to maintain weight.
0
Maintenance kcal
Body Mass Index
BMI = weight (kg) ÷ height (m)². A quick screening tool, not a diagnosis. It doesn't distinguish muscle from fat, so athletes often score "overweight" while being lean.
0 —
1518.5253040
—
Suggested macros
protein · carbs · fats
Protein
1.6–2.2 g per kg of body weight. Builds and repairs muscle, keeps you full, has the highest thermic effect. Higher end if you're cutting or lifting heavy.
0g
0 kcal
Carbs
Your main energy source. Fuels your brain and powers workouts. Lower carbs aren't inherently "bad" — they fill whatever calories remain after protein and fat are set.
0g
0 kcal
Fats
20–35% of daily calories. Essential for hormones and absorbing vitamins A, D, E, K. Don't go below ~0.6 g per kg of body weight.
0g
0 kcal
Calculated with the Mifflin–St Jeor equation
Mifflin–St Jeor (1990). The gold-standard formula for estimating BMR from weight, height, age, and sex. Research shows it's more accurate than older equations like Harris–Benedict for most people.
Estimates only. For medical conditions, pregnancy, or specific performance goals, consult a registered dietitian.