Free tools
Quick calculators for everyday nutrition questions: what time to go to bed, how much caffeine is in a drink, how much fibre you eat, how much protein or creatine to take, and how to convert vitamin units. Every figure comes from the NHS, UK food data or published research, and each tool shows its sources.
Sleep calculator
Enter the time you need to wake up and get bedtimes that fit whole sleep cycles, or enter a bedtime and get wake-up times. Each option is checked against the 7 to 9 hours the NHS says most adults need.
Caffeine calculator
Add up the caffeine in a normal day of coffee, tea, cola, energy drinks and chocolate, and see how it compares with UK and European limits. Every figure comes from the NHS, EFSA, a UK study or the drink's own UK label.
Protein calculator
Enter your weight in kilograms or stone and see how much protein you need a day: the UK reference amount, and the higher ranges research suggests if you train regularly or are over 65.
Fibre calculator
Add up the fibre in a normal day of everyday UK foods and see how close you come to the 30 g a day the UK recommends for adults. Figures come from the UK's official food composition data, per typical portion.
Creatine calculator
Work out a daily creatine dose, or a loading dose scaled to your weight, and how much water it takes to dissolve. The numbers come from the International Society of Sports Nutrition's position stand and published solubility data.
Vitamin unit converter
Convert micrograms, milligrams and grams, or switch vitamin D, A and E between international units (IU) and mcg or mg. Each result is shown next to the NHS daily amounts for that vitamin.
These tools give general information, not medical advice. If you have a medical condition, take prescription medicines, or are pregnant or breastfeeding, speak to your GP, pharmacist or a dietitian.