My vital statistics


About me

Activity levels

Select your activity level at work
Work/Daytime Activity Level

Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day. Typical jobs: office worker, sales rep, bus/taxi/lorry driver.

Moderate - On your feet for much of the day, either standing or occasional slow paced walking. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer.

Heavy - Active for much of the day, walking non-stop and carrying objects. Typical jobs: hospital/ward nurse, waitressing in a busy restaurant, cleaner, porter, labourer/construction worker, gardener, farm worker.

Leisure Activity Level

Inactive - Do very little exercise, going for the occasional walk (moderate pace, low intensity). Spend majority of leisure time doing activities such as watching TV, playing computer games, on the internet, reading, cooking, driving, general household chores.

Moderately active - Do light to moderate intensity exercise 3-4 times a week. E.g. going to the gym / swimming / cycling / horse riding / dance classes / playing golf. Daily dog walking (brisk pace, twice a day).

Very active - You exercise almost every day of the week doing high intensity training such as running, spinning, team or competitive sports. Or regularly undertake activities such as heavy gardening, heavy DIY work.

Select your activity level in your leisure time

My personal goals


Tips for goal setting

  • Set a first step of 10% weight loss - check the figure in brackets. Step milestones are more motivating.
  • Don't be tempted to go for the weight you were in your teens or pre-family. Our bodies change as we get older so be realistic.
  • If the goal you want isn't showing, it's because the weight loss would be more than 20%. Start with a 10% step first, then come back and reset your goal once you reach it.

What rate of weight loss is right for me?

  • Up to 2lbs per week is the recommended, safe rate of sustainable weight loss.
  • You won't be given an unrealistic calorie target, but if you'd prefer a higher allowance, choose 0.5lbs or 1lb per week.
  • You can come back at any time and change your rate of weight loss.
What is your overall goal?
What is your goal weight?
Need advice?
How much weight do you
want to lose per week?
Need advice?