Calculate Your BMR

Use the Mifflin-St Jeor equation for modern accuracy and multiply by an activity factor to get total expenditure.

Night Eating & Weight

Late meals are not inherently fattening; the challenge is disrupted circadian rhythm and extra calories. Anchor the last meal 2-3 hours before bed when possible.

Sleep as a Metabolic Multiplier

  • Prioritise 7-9 hours; less than 6 raises ghrelin and cravings.

  • Keep a consistent sleep-wake window, even on weekends.

  • Use the included sleep & hunger tracker to link patterns.

Download: Sleep & Hunger Tracker

Download the tracker to log bedtime, wake time, sleep quality, and next-day hunger for pattern spotting.