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TDEE & Fat Loss Calculator

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.

TDEE (Total Daily Energy Expenditure) is an estimate of how many calories your body uses on a daily basis including your (BMR/Basal metabolic rate) and the amount of energy used in exercise????? and daily tasks.

We have gone one step further for TOTAL ACCURACY- we take into account the amount of energy expended from your PERSONAL current exercise regime. 

Once calculated… enter that amount into our Fat loss calculator below to work out your PERSONALISED daily calorie goal for losing fat in your desired time frame

Now… Use the total you obtained above and enter it into the box below labeled “caloric intake” IMPORTANT!! The exercise you enter into the fat loss calculator is the amount you’re prepared to do ON TOP of what you already do. For example… If you’re doing 2000 steps and are prepared to increase to 10,000 steps per day simply enter 56,000 (the weekly amount) in the steps area and leave everything else blank (Or if you are walking 30mins and are open to increasing that to 60mins- add 30 mins). If you want to add a HIIT class and one more strength sesh – enter 45min of HIIT and 40min weights and leave the rest blank. If you can’t add any more exercise then you may need to set the time frame longer if your equation drops your calorie goal under 1200

NB. eating less than 1200 calories per day IS NOT RECOMMENDED. Use the calculator to adjust other metrics instead to obtain a healthy achievable combo of exercise, calories and time frame of achievement. The results page will lay out healthy ranges to aim for.

If you need help send us an email at support@lisamartin.smtgamma.com

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.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

Enter above calculated TDEE and desired stats here...

Current daily maintenance

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

Calories IN

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Calories OUT

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
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This field is hidden when viewing the form

Macro breakdown

Enter you email below to receive your results!
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

TDEE (Total Daily Energy Expenditure) is an estimate of how many calories your body uses on a daily basis including your (BMR/Basal metabolic rate) and the amount of energy used in exercise????? and daily tasks.

We have gone one step further for TOTAL ACCURACY- we take into account the amount of energy expended from your PERSONAL current exercise regime. 

Once calculated… enter that amount into our Fat loss calculator below to work out your PERSONALISED daily calorie goal for losing fat in your desired time frame

Now… Use the total you obtained above and enter it into the box below labeled “caloric intake” IMPORTANT!! The exercise you enter into the fat loss calculator is the amount you’re prepared to do ON TOP of what you already do. For example… If you’re doing 2000 steps and are prepared to increase to 10,000 steps per day simply enter 56,000 (the weekly amount) in the steps area and leave everything else blank (Or if you are walking 30mins and are open to increasing that to 60mins- add 30 mins). If you want to add a HIIT class and one more strength sesh – enter 45min of HIIT and 40min weights and leave the rest blank. If you can’t add any more exercise then you may need to set the time frame longer if your equation drops your calorie goal under 1200

NB. eating less than 1200 calories per day IS NOT RECOMMENDED. Use the calculator to adjust other metrics instead to obtain a healthy achievable combo of exercise, calories and time frame of achievement. The results page will lay out healthy ranges to aim for.

If you need help send us an email at support@lisamartin.smtgamma.com

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

Step 1:

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...

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

Enter above calculated TDEE and desired stats here...

Current daily maintenance

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

Calories IN

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Calories OUT

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Macro breakdown

Enter you email below to receive your results!
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

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%

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.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

Enter above calculated TDEE and desired stats here...

Current daily maintenance

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

Calories IN

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Calories OUT

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Macro breakdown

Enter you email below to receive your results!
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

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

Step 1:

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...

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

Enter above calculated TDEE and desired stats here...

Current daily maintenance

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

Calories IN

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Calories OUT

This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

Macro breakdown

Enter you email below to receive your results!
This field is hidden when viewing the form
This field is hidden when viewing the form
This field is hidden when viewing the form

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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