Calorie calculator

Enter your sex, height, weight, age and activity level. From here; you’ll get an estimate of the number of calories you burn, per day.

How accurate is this calorie calculator?

For most of you, they are a great place to start.

We don’t burn the exact same amount of calories each day. Some days we move more than others. No two days are exactly the same. Hence why this calorie calculator has given you a range of calories.

What I recommended you do is, enter your details and use the numbers for two weeks. If after two weeks, you see no change, then look to decrease your number.

Why is there no macronutrient numbers in this calorie calculator?

Im not a fan of set macronutrients. Most calorie calculators have protein too high. Having carbohydrate and fat targets are unnecessary.

Do this instead:

Set protein to at least 1.6g per kg of target bodyweight
Set your fat to at least 0.5g per kg of bodyweight
Once you have your fat and protein where you want, let carbs fall wherever you want
Aim for 14g of fibre per 1000 calories

My weight hasn't changed after a week

Lot’s of interesting things are happening inside your body.

Your body may be holding onto more water if you’ve started a new training programme.

Your menstrual cycle may be influencing the amount of water you are carrying.

Read my article, highlighting the difference between fat loss and weight loss. This goes far deeper into why weight changes aren’t always as expected.

Any advice on how to set up my diet?

I wrote an article on flexible dieting here.