How your calories are set
The quiz estimates how much energy your body uses in a day with the Mifflin-St Jeor equation, which uses your sex, age, height and weight. We multiply that by an activity factor (desk job, on your feet all day, or training three or more times a week).
- Lose weight: we subtract 500 kcal a day, which is roughly 0.5 kg a week.
- Maintain: no adjustment.
- Build muscle: we add a small surplus and raise protein.
- Floor: we never go below 1,200 kcal a day.
The result is rounded to the nearest plan: 1,200, 1,400, 1,600 or 1,800 kcal a day.
Protein and portions
We aim for about 1.3 g of protein per kg of body weight on a weight-loss plan and 1.6 g when building muscle. Rice, swallow and protein are weighed per portion, and oil is measured, so the calories printed on each lid are the calories in the box.
Who should speak to a doctor first
Our plans support weight management. They are not medical treatment. Please check with your doctor before starting a calorie-reduced plan if you:
- are pregnant or breastfeeding
- are under 18 (the quiz requires you to be 18 or over)
- manage diabetes, kidney disease or another long-term condition
- have, or have had, an eating disorder
- take medication that affects appetite, blood sugar or blood pressure
Allergies and exclusions
Tell us what you don't eat in the quiz, and add specific allergies or ingredients to leave out on each plan page or at checkout. Our kitchen handles fish, shellfish, egg, groundnut and wheat, so we can't guarantee a dish is free of traces. If you have a severe allergy, contact us before ordering.
Calorie and macro figures on the site are estimates from the kitchen's recipes and should be verified by the dietitian before launch.