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Guides

Guides

Twenty plain guides, each starting with the answer, then the formula, worked examples and sources. Each one links to the free calculator that does the sum.

Updated 21 October 2026. Sources named on the page.

  • Answer first, then the formula and a worked example
  • Every figure names its source
  • Kilojoules and calories side by side
  • For healthy adults aged 19 and over; not medical advice
Free tools, one placeBMITDEEProteinMacrosHabitsJournal
Every claim names its sourceNothing you type is savedFree, no sign upFor adults aged 19 and overPrivate by default

Food and calories

A small example of the How many calories should I eat a day? screenHow many calories should I eat a day?Calories needed depend on age, sex, size and activityA small example of the What is a calorie deficit? screenWhat is a calorie deficit?A calorie deficit means eating fewer calories than you useA small example of the How to calculate TDEE screenHow to calculate TDEETDEE is your resting energy times an activity factorA small example of the Activity level explained screenActivity level explainedThe answer, the formula and worked examples.A small example of the kJ vs calories screenkJ vs caloriesKilojoules and calories both measure food energyA small example of the How to read nutrition labels in Australia screenHow to read nutrition labels in AustraliaThe answer, the formula and worked examples.

Protein and macros

A small example of the How much protein do I need a day? screenHow much protein do I need a day?The answer, the formula and worked examples.A small example of the Protein per kg by age screenProtein per kg by ageThe answer, the formula and worked examples.A small example of the How to calculate macros screenHow to calculate macrosTurn a daily calorie target into grams of protein, carbohydrate and fatA small example of the Macro split examples screenMacro split examplesThe answer, the formula and worked examples.

Weight and BMI

A small example of the How to calculate BMI screenHow to calculate BMIBMI is weight in kilograms divided by height in metres squaredA small example of the BMI chart for adults screenBMI chart for adultsThe answer, the formula and worked examples.A small example of the BMI limits: what the number misses screenBMI limits: what the number missesBMI is a quick screening number, not a measure of health

Sleep and water

A small example of the How much sleep do I need? screenHow much sleep do I need?Most adults need 7 to 9 hours of sleep a night, and older adults often 7 to 8A small example of the How many sleep cycles do you need? screenHow many sleep cycles do you need?Most adults aim for 5 or 6 sleep cycles of about 90 minutes, or 7.5 to 9 hoursA small example of the How much water should I drink a day? screenHow much water should I drink a day?The answer, the formula and worked examples.A small example of the Hydration myths screenHydration mythsThe answer, the formula and worked examples.

Habits

A small example of the How to start a habit tracker screenHow to start a habit trackerThe answer, the formula and worked examples.A small example of the Habit stacking explained screenHabit stacking explainedThe answer, the formula and worked examples.A small example of the How long does it take to build a habit? screenHow long does it take to build a habit?The answer, the formula and worked examples.

Tools that put this to use

A small example of the Calorie counter app screenCalorie counter appCount food by typing it, and see what the paid apps charge.A small example of the Habit tracker app screenHabit tracker appStreaks that allow rest days, kept private.A small example of the Sleep tracker screenSleep trackerBedtime, wake time and how you feel, side by side.A small example of the Meal planner screenMeal plannerPlan the week, and turn it into a shopping list.

Journals and mood

Writing, prompts and mood tracking.

Online journalAn online journal, or digital diary, is a place on your phone or computer where you write a short entry...How to start journalingTo start journaling, pick one time of day, write for five minutes, and use a simple format: the date, what...Journal promptsJournal prompts are questions to write about when you do not know where to start.How to write a diary entryTo write a diary entry, put the date at the top, then three or four sentences: what happened, how you...Types of journalsThe main types of journals are gratitude, reflective, habit, food, sleep, mood, bullet, dream, travel and...Fitness journalA fitness journal is a short record of each session: what you did, how long or how far, and how it felt.Daily reflection journalA daily reflection journal is a short end-of-day entry where you look back at what happened and what you...How to start a gratitude journalTo start a gratitude journal, write three specific things you are grateful for each day, with a few words...What to look for in a journal appLook for a journal app that is private by default, quick to open, able to remind you, searchable, and lets...How to track your moodTo track your mood, pick a scale you can repeat, record it at the same time each day, add a short note...Mood tracker ideasA mood tracker is a quick daily mark that shows how you felt, so you can look back and see patterns.Mood diaryA mood diary is a short daily record of how you felt and what was going on around it.Bullet journal mood trackerA bullet journal mood tracker is a small grid or chart in your notebook where you colour or mark one...

Goals and self care

Setting goals you keep, and small things that look after you.

How to set goalsTo set a goal you will keep, choose one thing, say exactly what done looks like, break it into small...SMART goals explainedSMART stands for specific, measurable, achievable, relevant and time-bound.Goal setting journalA goal setting journal is a notebook where you write one goal, record weekly progress and review what is...How to track your goalsTo track a goal, write it as something you can count, keep a one page record of the daily or weekly...Self care ideasSelf care is anything small and regular that helps you feel looked after: a glass of water, a walk, a tidy...Self care journal ideasA self care journal is a notebook for noticing what looks after you and what drains you.

Diaries and trackers

Food, sleep, weight and meal plans.

How to keep a food diaryTo keep a food diary, write down everything you eat and drink as you go, with a rough amount, the time,...How to keep a sleep diaryA sleep diary is a short morning record of when you went to bed, roughly when you fell asleep, when you...How to track your weightTo track your weight, weigh at the same time under the same conditions, write the number, and read the...How to make a weekly meal planTo make a weekly meal plan, check what you already have, choose dinners first, plan to use leftovers,...
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How the guides are written

There are forty three guides here, and each one starts with the answer, then shows the formula, a worked example you can check, and the sources. They are short on purpose. Each one links to the free calculator that does the sum for you, so you can read the reasoning and then try your own numbers.

The guides are written for healthy adults aged 19 and over. They are general information, not medical or dietary advice, and the health disclaimer explains who should talk to a professional instead.

Where to start

  • Food and calories: begin with how many calories you should eat, then how to calculate TDEE and activity level explained. Add what a calorie deficit is, kJ vs calories and how to read nutrition labels in Australia.
  • Protein and macros: begin with how much protein you need and protein per kg by age. Then how to calculate macros and macro split examples.
  • Weight and BMI: how to calculate BMI, the BMI chart for adults and BMI limits, which explains what the number misses.
  • Sleep and water: how much sleep you need, how many sleep cycles, how much water to drink and hydration myths.
  • Habits: how to start a habit tracker, habit stacking explained and how long it takes to build a habit.
Not sure which tool you need?Ten examples, each with a worked screen and the prices of the paid apps.
See the ten tools

The numbers that come up again and again

A handful of figures run through the whole library. Resting energy is Mifflin and St Jeor, multiplied by an activity factor from 1.2 to 1.9. A common rule of thumb says 550 kcal a day below your energy is about 0.5 kg a week, from roughly 7,700 kcal per kg. Protein and carbohydrate have 4 kcal per gram and fat has 9. One calorie is 4.184 kJ.

For protein the national reference is 0.84 g per kg for men and 0.75 g per kg for women aged 19 to 70. For water the adequate intake is 2.6 litres for men and 2.1 litres for women. For sleep it is 7 to 9 hours, in cycles of about 90 minutes. For habits, one study found a median of 66 days, with a range from 18 to 254.

What the guides will not do

They will not tell you what to weigh, promise a result or replace your doctor. They will not use a number we cannot source: a figure that was not read from a file is written as unknown, and every guide ends with where its figures come from.

They also will not scold. Most of them say the same plain thing in different words: pick the lower activity level if unsure, start with one habit, and treat every estimate as a starting point.

Your entries stay yours.Private by default, shared only with the people you choose.
Start a private journal

Where the Daily Journal fits

Reading is the easy part. The Daily Journal is a free place to do the tracking the guides describe: food and drink on Today, streaks and trends on Home, and your days side by side on Tracking. The tool pages show what a calorie counter, habit tracker, sleep tracker and meal planner could look like in the app, with an honest note on what exists today.

Reading order for three common goals

  • Eat for a slow weight loss: how many calories should I eat, how to calculate TDEE, activity level explained, what is a calorie deficit, then how much protein and how to read nutrition labels.
  • Get stronger or keep muscle: how much protein you need, protein per kg by age, how to calculate macros, then macro split examples.
  • Build a routine that sticks: how to start a habit tracker, habit stacking, then how long it takes to build a habit. Add how much sleep you need and how many sleep cycles if evenings are the problem.
Work it out first, then keep the result.Ten free calculators, no sign up needed to use them.
Open the calculators

Which guide goes with which calculator

Each guide hands off to a free calculator, so you can read the reasoning and then try your own numbers.

  • How to calculate BMI, the BMI chart for adults and BMI limits go with the BMI calculator.
  • How to calculate TDEE and activity level explained go with the TDEE calculator.
  • How many calories should I eat and what is a calorie deficit go with the calorie and calorie deficit calculators.
  • How much protein and protein per kg by age go with the protein calculator.
  • How to calculate macros and macro split examples go with the macro calculator.
  • kJ vs calories goes with the kJ to calories converter, and how to read nutrition labels in Australia is the one to read before it.
  • How much sleep and how many sleep cycles go with the sleep calculator, and how much water and hydration myths go with the water intake calculator.
  • How long it takes to build a habit goes with the habit streak calculator.

Questions

How many guides are there?

There are forty three guides covering food and calories, protein and macros, weight and BMI, sleep and water, and habits. Each starts with the answer and links to the calculator that does the sum.

Are the guides medical advice?

No. They are general information for healthy adults aged 19 and over and do not replace a doctor or an accredited practising dietitian. The health disclaimer says who should not use them.

Where do the figures come from?

Each guide ends with its sources, such as the NHMRC for protein and fluids, the World Health Organization for BMI, Food Standards Australia New Zealand for labels and Lally and others for habits. The sources page collects them.

How do I calculate my daily calories?

Work out your resting energy with the Mifflin and St Jeor equation, multiply by an activity factor from 1.2 to 1.9, then adjust for your aim. The calorie calculator does it for you.

What is the difference between BMR and TDEE?

Resting energy is what your body uses at rest, from the Mifflin and St Jeor equation. TDEE multiplies it by an activity factor to give the energy you use in a day.

How long does it take to lose 0.5 kg?

A common rule of thumb is that eating 550 kcal a day below your daily energy loses about 0.5 kg a week, from roughly 7,700 kcal per kg, though real results vary between people.

How much protein, water and sleep do I need?

The reference protein amount is 0.84 g per kg for men and 0.75 g per kg for women, fluids 2.6 litres for men and 2.1 litres for women, and sleep 7 to 9 hours for most adults.

Is BMI a good measure of health?

BMI uses only height and weight, so it cannot tell muscle from fat or show where fat sits. It is a quick screening number and a poor judge of one person's health.

How do I start a habit tracker?

Pick one small habit, attach it to a cue, choose paper or an app, mark each day and review once a week. Starting with one to three habits is plenty.

Do the guides link to calculators?

Yes. Each guide links to the free calculator that does the sum, so you can read the reasoning and then try your own numbers. The calculators save nothing you type.

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Keep it all in one private place

Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.

Free to start. Next you choose a password, type the code we email you, and your account opens. We keep your email, what you chose and basic details of your visit: the page, where you came from, your browser type, your IP address and a random id saved in your browser. Privacy.