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TDEE & Fat Loss Calculator

Calculate your Maintenance Calories here

TDEE-Total Daily Energy Expenditure

TDEE is the total number of calories your body uses each day.
This includes:
  • Your basic metabolism (what your body needs to function)
  • Your current exercise
  • Your normal daily movement

We go one step further for accuracy by factoring in your current exercise routine, not a generic estimate.

Enter your stats below

Fat Loss Calculator

Step 1:

Once your TDEE is calculated, enter that number into the Fat Loss Calculator below.

This will give you a personalised daily calorie target based on how fast you want to lose fat.

Step 2:

Add Extra Exercise (Optional)
When entering exercise, only add what you’re willing to do on top of what you already do.
Examples:
  • If you currently walk 2,000 steps and are willing to go to 10,000, enter 56,000 steps per week.
  • If you walk 30 minutes and can increase to 60 minutes, enter 30 minutes.
  • If you want to add one HIIT class and one extra weights session, enter those only and leave everything else blank.
If you’re not able to add more exercise, you may need to choose a longer time frame for your fat loss target.

Important

Eating less than 1,200 calories per day is not recommended and will damage your metabolism and hormone profile.
If the calculator drops your calories too low, adjust:
  • Exercise
  • Time frame
  • Instead of cutting food further.
The results page will show you healthy, achievable ranges to aim for based on the science of 7700 calories = 1 kg of fat.
If you are eating under your calculated Maintenance calories already and not losing fat, your metabolism has downregulated and will require a reverse diet, macro alterations and assistance with re-regulating hormones.
Reach out for help

Enter above calculated TDEE and desired stats here...

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Enter above calculated TDEE and desired stats here...

Current daily maintenance

Enter extra weekly movement you are willing to commit to here:

Calories IN

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Calories OUT

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Macro breakdown

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Working out your ideal macro breakdown is now super easy!

For fat loss, reduced inflammation and increased muscle growth and repair we recommend:

Protein 40% Carbs 30% Fat 30%

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