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Resources & Tool

BMI calculator

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Your BMI is......

BMIClassification
less than 18.5: Underweight
18.5 - 24.9:Normal weight
25 - 29.9:Overweight
30 - 34.9:Class I Obese
35 - 39.9:Class II Obese
40 upwards:Class III Obese

Check Your BMI Instantly

Enter your height and weight to calculate your Body Mass Index in seconds. This simple tool helps you understand whether you’re in a healthy range and gives insights into maintaining balance between weight and well-being.

Water Intake Calculator

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You should drink ...... of water per day

Stay Hydrated, Stay Healthy

Everyone’s water needs are different. Use this hydration calculator to find out exactly how much water your body needs each day based on your weight, activity level, and environment. Small changes in hydration can make a big difference in how you feel.

Carb calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged

    • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30

      • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

Find Your Ideal Carb Intake

Carbs aren’t the enemy — they’re your body’s main source of energy. Use this calculator to find out how many carbohydrates you should eat each day based on your goals, weight, and activity level.

Downloadable Resources

7-Day Balanced Meal Plan

3 meals + 2 snacks per day (≈1,800–2,000 kcal average). Balanced with fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Download

Smart Grocery List

Organized by food groups. Includes healthy substitutions (e.g., brown rice for white rice).

Download

Daily Hydration Tracker

Log sheet for water intake (8–12 cup goal).

Download

Physical Activity Log

7-day log to record duration and type of exercise.

Download

Recipes

Nutrition Counseling

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Wellness Coaching

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Mindfulness & Stress Management

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