Find Out Exactly How Many Calories You Need to Lose Fat, Build Muscle, or Maintain Your Weight.
Your TDEE (Total Daily Energy Expenditure) is the exact number of calories your body burns each day.
Once you know your number, you can finally stop guessing and start eating for your goal — fat loss, muscle gain, or maintenance.
This calculator uses proven formulas to help you find your daily energy target based on your age, weight, activity level, and goal.
📊 Use it in under 60 seconds — then I’ll show you how to apply your results to lose your first 5kg.
After 30, metabolism and hormones change — meaning your body burns fewer calories at rest.
Knowing your TDEE helps you adjust intelligently, without extreme diets.
When you eat according to your TDEE, you’ll:
✅ Lose fat without losing muscle
✅ Have more consistent energy and focus
✅ Know exactly what to eat and how much
Find your maintenance, fat loss and muscle gain calories based on your stats and activity level.
Suggested calorie targets depending on how aggressive you want your cut to be.
Calorie levels for recomposition, lean gaining and full bulking phases.
Your results show how many calories your body burns each day.
To lose fat, eat around 15–20% below your TDEE.
To gain muscle, eat about 10% above your TDEE.
Pair your nutrition with structured training and daily movement (10,000 steps/day) for consistent, sustainable results.
Need a complete system? Download my free ebook “Lose 5kg in 5 Weeks” to learn exactly how to eat, train, and think for success.
Most men don’t fail because they lack discipline — they fail because they guess.
Online Fitness & Mindset Coaching for Men Over 30
Hereford, United Kingdom
