Free learning tools
Numbers, with
understanding.
Explore how your starting details inform an estimate, how activity adds up and what a food label means for a portion. Then see how coaching puts the numbers to work.
A starting point, with the working
Understand your calorie baseline.
See how body measurements and an activity assumption shape an estimate. Your coach adds the context.
Illustrative adult woman · not your result
30 years · 165 cm · 65 kg · factor 1.375
Activity-adjusted starting estimate
Estimated daily expenditure. This is not a diet calorie target or an outcome forecast.
Show the working & source
Simplified Mifflin–St Jeor equation:
10 × 65 + 6.25 × 165 − 5 × 30 − 161 ≈ 1,370 kcal/day
The unrounded resting estimate × 1.375 ≈ 1,884 kcal/day. Displayed results are rounded to whole calories.
Mifflin et al. (1990), American Journal of Clinical Nutrition ↗The paper supports the resting equation. The activity multiplier is a separate rough assumption.
Your actual routine, food preferences, hunger and progress help your coach decide whether the starting estimate needs adjusting.
Estimate, not measured metabolism. Individual needs can differ. This tool is for adult education; it does not prescribe intake or predict weight change. Pregnancy, breastfeeding, medical conditions or an eating-disorder history need appropriate individual guidance.
Tool limits
Accepted inputs: age 18–80 whole years, height 120–220 cm and weight 35–250 kg. These are tool limits, not healthy ranges. Outside them, seek individual guidance.
01 / Movement, with context
Put aerobic minutes in context
For adults, compare the aerobic activity you enter with a general population reference. This is context for a conversation, not a personal exercise target or a health score.
The arithmetic, explained
Your context comes first.
Confirm you are 18 or older to see the comparison. This tool does not adapt advice for pregnancy, rehabilitation or medical restrictions.
For children and parentsWhat this number leaves out
- Enter activity that actually matches the intensity category, not all time spent in a gym.
- Count each minute once; do not enter the same activity as both moderate and vigorous.
- The two-for-one conversion is for guideline comparison, not equal effort, calories or physiological effects.
- The reference is not a pass/fail threshold; activity below it can still be worthwhile.
- Do not add vigorous activity merely to increase the result.
- Strengthening is a separate part of adult guidance, generally at least two days weekly; this total does not measure it.
- Older adults’ balance needs and individual suitability are not assessed.
Private by design: these entries stay in this page. No account, email or upload is needed.