Whole Gym · £14.99 First Session →The Whole Gym To Yourself · £14.99 First Session · Book Now →
Calculate your Total Daily Energy Expenditure to discover exactly how many calories you need for weight loss, muscle gain, or maintaining your current physique.
Fill in the form to calculate your personalised TDEE and daily calorie targets for your fitness goals.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production. This is the minimum energy your body needs to survive.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including all activities. This is calculated by multiplying your BMR by an activity factor based on your lifestyle.
To lose weight, you need to eat fewer calories than your TDEE. A 500 calorie deficit typically results in about 0.5kg of fat loss per week. We recommend a moderate deficit for sustainable, healthy weight loss.
To build muscle, you need to eat more calories than your TDEE while strength training. A 200-300 calorie surplus combined with resistance training helps build lean muscle while minimising fat gain.