Nutrition · Free calculator
Understand the why behind what you eat.
No crash diets, no punishment. Put in your details and get a sensible daily starting point. If you want help turning it into meals that fit your shifts, get in touch.
Fill in your numbers above to see your daily targets.
Get In TouchDo I have to hit these numbers exactly?
No. These numbers are a starting point, not a rule. Aim to land close most days. Consistency over weeks matters far more than being perfect on any single day.
How should I eat on a night shift?
Anchor your meals to when you wake, not the clock. Have a proper meal before your shift, a lighter protein-focused meal partway through, and avoid a heavy meal right before sleep. Keep water close.
Will I have to give up foods I enjoy?
No. There's room for foods you love inside these numbers. No guilt for enjoying food. It's part of a plan you can actually sustain.