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
%

Know it? We'll use the Katch–McArdle formula instead — better for lean or muscular builds.

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
~0.5 kg
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
Protein2.0 g/kg
1.62.2
Fat25% of kcal
20%35%
Calculated with the Mifflin–St Jeor equation
Mifflin–St Jeor (1990). The gold-standard formula for estimating BMR from weight, height, age, and sex. If you enter body fat %, we switch to Katch–McArdle, which uses lean mass and is more accurate for lean or muscular builds.

Estimates only. For medical conditions, pregnancy, or specific performance goals, consult a registered dietitian.

Smoothie Lab

Smoothie
Generator.

Build a recipe from your kitchen, pick from our recipe bank, or revisit your saved smoothies — each sized for your Juice Cup Ultra.

1 · Your goal
2 · Diet (optional)
3 · What's in your kitchen?

Tap everything you have. Water & ice are assumed — the more you add, the better the match.

Add your own

Recognised ingredients get full nutrition automatically. Anything else is added "to taste".

4 · Cup size
Hydration

Stay
hydrated.

Track your water through the day and hit your goal. We'll use the target from your calorie plan if you've made one.

Meal Plan

Your week of
smoothies.

A done-for-you 7-day smoothie plan matched to your goal — with a shopping list you can take to the store.

Your goal
Diet (optional)
Smoothies per day
Wellness Quiz

Your wellness
blueprint.

Answer a few quick questions and get a personalised blueprint — your wellness score, your type, where you're leaking results, and exactly which tools to use. Takes about 2 minutes.

Free · no account needed

Plan saved