Calorie calculator

How many calories we consume plays a vital role in weight loss and weight gain. Below is a calorie calculator for you to find out what your daily calorie intake should be.

Enter your details below, rounding your weight up or down to the nearest whole number so if you are 86.4 round down to 86.

Once you have your relevant calories set the next job is to download myfitness pal on the free version and set up your calorie and macro goals.

Choosing the right calorie number for you

The Calculator will give you two numbers for weight loss and one for weight maintenence. One is more conservative at 0.5kg weight loss per week and one slightly more aggressive at 1kg per week weight loss.

I’d suggest using the more conservative number to begin with while you get comfortable controlling calorie intake. We will assess as we move through the program.

My Fitness Pal Nutrition Tracking

  • Download My Fitness Pal from the App Store

  • Follow Set up instructions then…

  • Press ‘More’ (bottom right of screen)

  • Press ‘Goal’

  • Under ‘Nutrition Goals’ press ‘Calorie, Carbs, Protein and Fat goals

  • Tap on the calorie button, enter your calories then set your Macro split at

  • Protein 35%

  • Carbs 35%

  • Fat 30%

We want to be aiming for Protein 0.8 grams - 2.2g per KG of body weight, so this percentage sits at a good amount. The Fats and Carbs can fluctuate and alternate at around 25-35% of daily calories at this stage.

Daily Food tracking entry

  • Press ‘Log Food’ at the bottom of the screen in my fitness pal

  • Then either press ‘Add food’ using one of the options available. Either by scanning the meal or barcode. Or if cooking from scratch then

  • Press ‘Add food’

  • Then search the database and add the relevant quantities of your meal.

  • Or press the 3 dots to the right and add exact calories if you know them from a recipe.

We will be assessing each week how this is going. Work at it and be diligent with your entries and the results will come.