The OWL Starter Collection

Your free Guides for smarter, Optimal Weight Loss

Kickstart Guide

Jump start your healthy habits with a simple 7- day plan designed to build momentum. You'll get daily guidance for meals, movement, and mindset so you can start seeing progress right away.

Metabolism Assessment

Is your metabolism working for you or against you? This quick assessment helps you identify the lifestyle areas that matter most - sleep, stress, activity, nutrition and daily habits.

7 Day High Protein Meal Plan

Discover how balanced, flavourful eating can still fit your goals. This 7 day High Protein inspired meal plan includes easy meals, snacks, and a shopping list to make healthy eating effortless.

Couch to 5k Power Walk Plan

Build your fitness and stamina with this 6-week, 3 day per week walking plan. Perfect for beginners, it progresses from short walks to a full 5k of powerful, purposeful walking - no running required.

Get The Power Walk Plan

The OWL Smart Tools

Your interactive toolkit for smarter, Optimal Weight Loss

Calorie Needs (TDEE) Calculator

  • Calculates daily calories needed based on activity, weight, height, age.

  • Includes goals: weight loss, maintenance, or gain.

Calorie Needs (TDEE) Calculator

About TDEE

(Total Daily Energy Expenditure)

What it is:
TDEE is the total number of calories your body burns in a day — including rest, movement, and exercise.

How it’s calculated:
It starts with your BMR (Basal Metabolic Rate) — the calories you burn at rest — and multiplies it by your activity level.

Why it matters:
Your TDEE helps estimate how many calories you need to maintain, lose, or gain weight.

Example: If your TDEE is 2,000 kcal: • Eat less than 2,000 → weight loss • Eat about 2,000 → maintain • Eat more than 2,000 → weight gain

🌿 Tip: Knowing your TDEE helps set realistic goals and keeps your plan personalised.

BMI Calculator

  • Tracks weight status and health category.

BMI Calculator

About BMI

(Body Mass Index)

What it is:
A quick way to estimate if your weight is healthy for your height.

How it’s calculated:
Weight (kg) ÷ Height (m)²

BMI Categories:
• < 18.5 – Underweight
• 18.5–24.9 – Healthy ✅
• 25–29.9 – Overweight
• 30+ – Obese

Note: BMI is a guide only — it doesn’t account for muscle or body composition.

🌿 Tip: Aim for a healthy range with balanced eating and regular activity.

Weight Loss Timeline Calculator

Weight Loss Timeline Calculator

About a Calorie Deficit

What it means:
A calorie deficit happens when you eat fewer calories than your body uses for energy each day.

Why it matters:
When your body doesn’t get enough energy from food, it starts using stored fat for fuel — that’s how weight loss happens.

Simple example:
• You burn 2,000 calories a day
• You eat 1,600 calories
➜ You’re in a 400 calorie deficit

Tip: A small, steady deficit (around 300–500 calories per day) is safer and easier to maintain than drastic cuts.

🌿 Focus on balanced meals, regular activity, and patience — small changes add up over time.

Steps to Calories Calculator

Steps to Calories Calculator

About Steps to Calories

What it means:
This shows how many calories you burn from walking based on your steps, weight, and pace.

How it works:
The more steps you take, the more energy your body uses.
Heavier people and faster walkers burn more calories per step.

Example:
• 5,000 steps ≈ 200–250 calories
• 10,000 steps ≈ 400–500 calories

Note:
Daily movement adds up. Even short walks boost metabolism, mood, and long-term weight management.

🌿 Tip: A daily target of ~10,000 steps is recommended for most adults to support overall health and weight management.

Body Fat Percentage Calculator

Body Fat Percentage Calculator

About Body Fat Percentage

What it means:
Body fat percentage shows how much of your body is made up of fat compared to lean tissue like muscle and bone.

Why it matters:
Tracking body fat gives a clearer picture of health than weight alone. Two people can weigh the same but have very different body compositions.

Recommended ranges by age (adult):
Women:
• 20–39 years: 21–32% healthy
• 40–59 years: 23–33% healthy
• 60+ years: 24–35% healthy
Men:
• 20–39 years: 8–19% healthy
• 40–59 years: 11–21% healthy
• 60+ years: 13–24% healthy

Note:
Measurements are estimates (calipers, bioelectrical, etc.). Focus on trends over time, not single numbers.

🌿 Tip: Gradually reduce body fat through balanced nutrition and regular exercise. Tracking progress over weeks is more meaningful than a single reading.

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