Calorie Range Calculator - Nourish & Mum

Find your calorie range

There's no single "right" number. There's a range that works for your body, your life, and the season of motherhood you're in right now. Fill out the calculator below to get your bespoke range.

I was fed up of generic calculators that assumed I was either sedentary, mildly active or very active because of my job. I have lots of jobs - I'm a mum. So I built one that actually reflects all of it. The sitting and playing, the chasing around, the errands, the school and nursery runs. All of it.

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About you

First name

Email address - your results will be sent here

Age (years)

Height

ft & in cm

Feet

Inches

Weight

st & lb lbs kg

Stones

Pounds

Your daily life

How active are you on a typical day - not counting workouts?
Think about the hours between getting up and going to bed. How much are you actually moving?

Mostly sitting

You spend a lot of the day sitting - desk job, working from home, or pinned to the sofa in a nap trap you daren't move from. You might do a school run or pop to the shops, but there are long stretches where you're not on your feet.

A bit of both

You sit for chunks of the day but you're also on your feet regularly. School or nursery runs, sitting on the floor playing, a bit of chasing around, errands. You're up and down throughout the day but there's plenty of sitting in the mix too.

Mostly on my feet

You're up and moving for most of the day - lots of chasing around, a job that keeps you on your feet, or both. You cover a lot of ground without any of it counting as exercise. Sitting down feels like a genuine treat.

Constantly active

Your day is genuinely physical from start to finish - a labour-intensive job, children of any age who genuinely never stop, or a combination that leaves you physically exhausted by the end of the day regardless of whether you've trained.

Your exercise

How often do you do intentional exercise each week?
Gym sessions, Pilates, running, classes, home workouts - anything you've set time aside for. Not just being active in daily life.

None at the moment

No structured exercise right now. That's fine - answer honestly and the range will reflect where you actually are.

1-2 sessions a week

You're showing up regularly - a Pilates class, a gym session, a run. Twice a week is a real and consistent training habit. It counts.

3-4 sessions a week

Exercise is a reliable part of your week. Gym, Pilates, strength training, running, classes - you've built a routine and you're sticking to it most weeks.

5 or more sessions a week

Training is a significant part of your week. You're doing structured exercise most days - this is a serious routine, not occasional movement.

A couple more things

Are you currently breastfeeding?

Breastfeeding

Your body needs more energy when breastfeeding - this will adjust your range to account for that.

What are you working towards right now?

Stay where I am Fat loss

Please fill in your name, email, age, height, and weight before calculating.

Your daily calorie range

-kcal

This is your target range - the numbers below are for context

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Protein target

If there's one thing worth tracking, it's this. Protein keeps you full, protects your muscle, and makes the whole thing work better.

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Your maintenance range

This is roughly what your body needs to stay where it is. Good to know the gap you're actually working with.

Rachel x

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Know someone who'd find this useful? Send them the link. Every mum deserves a number that actually reflects her life - not a generic guess.

Numbers are just the starting point.
If you want to understand why hitting them keeps feeling so hard - that's where the real work is.

Work with me →

Find your calorie range

Nourish & Mum - Nutrition Coaching

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