Interactive Tool
Vitality Checker
An interactive vitality checker that reveals the science of how movement transforms your body and mind. Explore, learn, and discover your body's hidden superpowers.
❤️ Your Body's Idle Engine
Even when you're lying completely still, your body is busy. Your heart is beating, your lungs are breathing, your brain is thinking — all of that uses energy! Scientists call this your BMR (which stands for Basal Metabolic Rate) — it's basically the number of calories your body burns just to keep you alive. Let's work out yours!
🔋 Your Human Battery
Imagine your body is like a phone battery. But here's the twist — sitting and staring at a screen doesn't charge you up, it actually drains you! Slide the bar to see what happens to your energy the more time you spend on screens.
When you look at a screen for hours, your eye muscles get stuck in "close-up mode" — like holding a heavy bag without putting it down. This can give you headaches and blurry vision, and it's one reason why more young people need glasses than ever before.
Looking at far-away things outside lets your eyes relax and reset. Just 2 hours outdoors each day can cut the chance of needing glasses by half! Nature is literally good for your eyes.
🏆 Your Daily Goal
The World Health Organisation says children should get at least 60 minutes of activity every day — that's the Golden Hour. Around 12,000–15,000 steps a day is the sweet spot for building strong bones.
Try it! Slide either slider — they're linked. At a moderate walking pace (~100 steps per minute), moving one automatically updates the other so you can see how minutes and steps connect.
⏱️ The Golden Hour
Just 60 more minutes — you can do it!
👣 Step Counter
13,500 more steps to the sweet spot
Did you know? 12,000–15,000 steps a day helps build the strongest bones — especially when you're young!
🔥 Calorie Burn
Idle Engine (BMR)
—
cal/day just existing
Activity Boost (×1.2)
—
Couch Mode level
Total Energy Used
—
BMR × PAL = total cal/day
📱 4 hours of screen time eats into your active hours. With only ~12 waking hours left, hitting your Golden Hour means making every minute count!
👆 Calculate your Idle Engine above to see your full calorie picture!
🍽️ Food & Drink Intake
How much do you eat in a day? Slide the bar to match your daily food intake and see how it compares to the energy your body actually uses.
1,500 cal
🍝 Balanced Day
🍝 Balanced Day (1,500 cal): Porridge & fruit, a jacket potato with beans, pasta bolognese, and a yoghurt
📊 Daily Calorie Guide by Age & Gender
Based on the UK Scientific Advisory Committee on Nutrition (SACN). Growing bodies need more fuel than you might think — especially between 10 and 16 when bones and muscles are being built at speed.
| Age | Gender | Min | Avg | Max |
|---|---|---|---|---|
| 10 Years | ♂ Boy | 1,800 | 2,032 | 2,500 |
| 10 Years | ♀ Girl | 1,600 | 1,936 | 2,200 |
| 13 Years | ♂ Boy | 2,000 | 2,414 | 3,000 |
| 13 Years | ♀ Girl | 1,800 | 2,223 | 2,500 |
| 16 Years | ♂ Boy | 2,400 | 2,964 | 3,500 |
| 16 Years | ♀ Girl | 1,800 | 2,414 | 2,800 |
| 18–64 Years | ♂ Boy / Man | 1,500 | 2,500 | 3,200 |
| 18–64 Years | ♀ Girl / Woman | 1,200 | 2,000 | 2,600 |
⚠️ Never go below the absolute minimum — growing bodies need enough fuel to build strong bones, muscles, and brains. These numbers are a guide; everyone is different.
🏅 Body Superpowers
Tap a badge to discover an amazing fact about what happens inside your body when you move. Every badge is a superpower you unlock by getting active!