Calculate your weight loss calories for free
Start losing fat and building muscle from day one by knowing exactly how many calories you should be eating.
No more confusion. No more second-guessing.
Get your accurate calorie targets right.
Drop your email address below and get your accurate calories!
Fat lot, building muscle, and improving your performance isn’t as complicated as you think.
Want to know why?
Telling you this is going to annoy some coaches and trainers. However, for me, it’s important that YOU feel confident in your nutrition efforts.
A big part of this is knowing and trusting the direction you’re moving toward when it comes to your calorie intake. To support your needs and goals.
If you take the time to know and understand this stuff then it leaves those coaches and trainers no longer holding this advantage over you.
I get it. They want to keep you as a client for as long as possible.
For me, I know that effective and lasting nutrition is so much more than assigning a set of numbers for you to follow. This is only one part of the puzzle.
The part that I want to give to you so that you have the best possible start. Pointing you in the right direction.
If having this helps you develop more clarity, improving your progress, and building much needed confidence, then i’m all for it.
All you need to do is enter your details to discover the specific number of calories you need to build the body you want and accelerate your training performance. Creating a leaner, stronger, YOU!
Let’s Explain Your Calories
BMR (Basal Metabolic Rate): This is the number of calories you burn with no activity. Yes, even if you sat around scrolling Instagram you still burn calories. This is your BMR.
TDEE (Total Daily Energy Expenditure): Take your BMR and factor in how active you are that day, throw in any training you do and this is how many calories you burn on average each day. These are your maintenance calories. If you’re consuming this many (on average) then you won’t lose or gain fat. There will be weight fluctuations but this is normal. There are various reasons for this.
Calorie Deficit / Surplus %: To lose weight/body fat you need to be in a calorie deficit, which is eating below your calculated TDEE on a consistent basis. So use the negative percentages to do this. If your goal is to build muscle and improve performance, a small surplus is usually enough. However. Yet, isn’t always needed. Choose positive percentages to create an energy surplus.
Target Calories: Using all the information you’ve entered, this is the amount of calories you need to consume to achieve your goal.
This isn’t as black and white as it sounds, so here are some answers to common questions.
I don't count my steps. Should I?
It’s very useful to do so. Most smartphones have an app that will give you a rough idea while you can use a wearable.
Here are some guidelines:
<8k = Sedentary Lifestyle
8-10k = Lightly Active
10-15k = Moderately Active
15k+ = Very Active
These are rough indicators of your lifestyle, which excludes all exercise. For example, if you’re seated all day then you are likely sedentary.
Do I include exercise toward my step count?
Your step count estimate needs to EXCLUDE ALL EXERCISE.
Any running, gym workouts, and any other planned exercise are classes as separate.
The step count is a reflection of your overall lifestyle.
What type of deficit or surplus should I aim for?
This is completely up to you.
A more aggressive calorie deficit is fine, however, it’s worth knowing that it might be difficult to stick to a very low calorie target.
You may find hunger and cravings increase, while energy levels are low, which may cause frequent bouts of over-eating. Typically, 10-25% will work well for most people, so start here and adjust accordingly.
In terms of a surplus, the reality of it is, you only need a very small increase in calories to build muscle. Start with a 5% surplus and measure progress. 0.5-1kg of total body weight gain per 4-5 weeks is a rough target to aim for. If progress is slower, increase calories. If it’s too fast, decrease. Like the deficit, go with how you feel.
How accurate are the calorie guidelines?
These calculations to create the calculator are based on the most accurate evidence-based equations, so they’re as accurate as you’ll find.
However, with everything, there is always a degree of personalisation required.
Monitor your weight on a daily basis for 2-3 weeks. If your weight moves in the right direction, then you don’t need to make any adjustment. There’s no point changing anything that’s working.
If the scales aren’t moving, then increase or decrease calories accordingly. But make sure you’re 100% sure you’re adhering to the number first. Because, EVERYBODY lies about how much they eat. We are human, after all.
IS it safe to go below BMR?
It’s not really a bad thing to diet below BMR. It’s worth noting that for most people this will probably be a difficult guideline to stick to on a long-term basis.
For some people, especially women, chronic dieting on very low calories can lead to health implications.
Therefore, recommendations are to be less aggressive with your deficit.
When should I recalculate my calories?
As with anything, It depends.
If you’re making progress then there’s no need to change anything.
If things start to slow down, come back and redo your calculations and see if your target calories have changed.
Bookmark this page to come back to for when this happens.