FREE TDEE CALORIE CALCULATOR

TDEE CALCULATOR

Your Total Daily Energy Expenditure (TDEE) is an estimation 

of how many calories you burn per day when exercise is taken

into account. It is calculated by first figuring out your Basal Metabolic Rate, 

then multiplying that value by an activity multiplier. 

The TDEE CALCULATOR will do all of this for you. It will allow you to calculate 

your Total Daily Energy Expenditure, allowing you to know what calorie

deficit to be in for any fat loss goal. 

You will be emailed a full read out of what calories you need to be consuming 

plus your macro nutrient layout per gram and % of protein, carbohydrate and fat

needed for tracking. 

Daily Activity Level Chart

MEAL PLANS

Above are some free meal plan downloads. These can be easily adjusted to fit your macro and calorie needs. Simply download the plans within the above link and start tracking to achieve your weight loss goal.

A simple way to adjust the total calories with the plans above is to either subtract or add x-amount grams of carbohydrates.

1g of carbohydrates = 4 calories

1g of Protein = 4 calories

1g of fat = 9 calories

25g of carbs equates to 100 calories. If you use this as a guide to adding or taking away the calories that you need this should allow you to meet your calorie deficit.

Female plans are set at around 130g of protein per plan per day

Male plans are set at around the 170g of protein per plan per day

Each individual will be different but these are a good starting point to base yourself around.

Keep a weekly log of your water, calories, workouts and steps. Download this free PDF to help you keep track and check off what you should be doing each day and what you actually achieve. REMEMBER, you are more likely to get things done if they are written down. Plus… IT’S FREE!