SA

Tests and Calculators

Nutrition science tools for everyday decisions.

Use three concise tools to interpret a measurement, see a protein reference range, and reflect on your eating habits.

Your entries are not stored; all calculations happen only in your browser.

01

About 30 seconds

Waist-to-Height Ratio

Compares waist circumference with height as a general indicator of central adiposity. Keeping waist circumference below half of height is a practical adult target.

How should I measure my waist?

Stand upright, breathe out normally, and place the tape horizontally—without compressing the skin—midway between the lowest rib and the top of the hip bone.

Not intended for people under 18, pregnancy, or some clinical conditions. It does not diagnose disease.

02

For healthy adults

Daily Protein Estimate

Uses body weight and activity profile to estimate an evidence-based reference amount or range. The result is a starting point, not a meal plan.

Choose the closest profile

Individual assessment is needed for kidney or liver disease, pregnancy or lactation, under-18s, frailty in older age, or a condition requiring treatment.

03

10 questions · About 2 minutes

Healthy Eating Self-Reflection

An original self-reflection on everyday variety, balance, planning, and flexibility. It is not a clinical or psychometric scale.

01I include vegetables and fruit of different colours during the day.
02I regularly eat whole grains, pulses, or other fibre-rich foods.
03I vary my protein sources and balance plant and animal options.
04I choose water as my main drink for hydration.
05I plan meals and snacks in a way that fits my daily life.
06I limit foods high in salt, free sugars, or saturated fat.
07I notice hunger and fullness cues and eat with attention.
08I prioritise variety and balance rather than labelling single foods as ‘good’ or ‘bad’.
09I maintain a practical routine for food shopping and meal preparation.
10My eating pattern allows flexibility without restricting my social life.

This is an original, non-diagnostic self-reflection tool; it is not a screening test for an eating disorder or orthorexia.

04

Evidence base

Sources behind the calculations.

Waist-to-height categories follow NICE guidance on central adiposity in adults; the general adult protein value follows EFSA's population reference intake; and the range for healthy exercising adults follows the ISSN position stand. The self-reflection questions are original to this website and informed by WHO principles of adequacy, balance, moderation, and diversity.

Important note

For information—not diagnosis or treatment.

These results should not be used alone to make health decisions. If you have a medical condition, take medication, have symptoms, or have specific needs, consult a physician and dietitian.

Back to home