Your weight. Your pace. Your progress.
Understand your BMI, estimate your daily calorie needs and build healthier habits with straightforward tools.
Your next steps
Tools
Simple tools to help you move forward.
BMI calculator
Calculate your body mass index and understand your weight range clearly and quickly.
Calorie deficit
Estimate energy expenditure and explore a sustainable approach to your calorie target.
Meal ideas
Simple meal suggestions for variety, consistency and easier everyday planning.
Weight goal
Explore the gap to your target weight, estimated time and a realistic way forward.
Recommended reading
Articles on nutrition, weight and health
Explore articles to better understand your nutrition and habits. Links open in a new tab.
MSD Manual · Article
Unintentional weight loss
Learn what to look for when weight drops without trying and what happens during a medical assessment.
Read article ↗MSD Manual · Article
Undernutrition: causes and assessment
Learn about factors that affect nutrient intake or absorption. A low BMI alone does not confirm undernutrition.
Read article ↗MSD Manual · Article
Understanding nutrients and nutritional assessment
An introduction to nutrition and nutritional assessment to help you understand health beyond the number on a scale.
Read article ↗Brazilian Ministry of Health · Article
Brazilian dietary guidelines
Learn how Brazilian guidance approaches choosing, preparing and eating food in the context of culture and daily life.
Read article ↗Brazilian Government · Public Servant Portal · Article
Everyday habits and meal planning
Learn how planning shopping and cooking can make everyday meals easier and support eating together.
Read article ↗Anvisa · Article
Nutrition labels: understanding warnings and tables
Find answers about nutrition information on packaging and the meaning of front-of-pack warnings in Brazil.
Read article ↗Brazilian Ministry of Health · Article
Excess weight and obesity: multiple factors
Understand how biological, social and environmental factors contribute to obesity, alongside food choices.
Read article ↗SBEM · Article
Ten things to know about obesity
The Brazilian Society of Endocrinology and Metabolism answers questions about obesity, assessment and treatment.
Read article ↗Brazilian Ministry of Health · Article
How obesity care is organized in Brazil's public health system
Learn about the care pathway for people with overweight and obesity in Brazil's public health network.
Read article ↗One step at a time
Where should you start?
Use each tool for a different step: check BMI, estimate calories, explore a weight goal and organize meals. Results are starting points for understanding your routine and discussing it with a professional.