Because I'm a really nice guy... and I'm getting bored of all the "skinny coffee" posts on Instagram (have a look at my story highlights if you don't know what I'm talking about)... I'm sharing my calorie calculator for free. I've made it using actual scientific guidelines so it's pretty accurate... as long as your calorie tracking is equally as accurate and you don't under/over-estimate your intake!
Just enter your weight in the box at the top and then fill out how many hours you spend doing each of the activities in the table underneath. It will work it's magic and calculate your Total Daily Energy Expenditure (TDEE). This is the total amount of calories you burn every day whilst exercising but also during sleep, work, sitting watching Netflix etc.
Make sure it adds up to 24 hours... you'd be surprised how many people need that prompt...
At the bottom of the table, it will then show how many calories you need to eat depending on whether you want to burn fat, maintain your current weight or build muscle.
Below that is your daily protein goal. This will be the same no matter what your goal is! You still need protein to lose fat...!
The best way to track calories is to use the MyFitnessPal app which is free on the App Store and Android equivalent. Ignore your carb and fat intake for now... keep things simple and hit your calorie and protein targets!
Give it a go for a month and let me know how you get on! Just click below and enter email address and you'll receive it in your email inbox within a couple of minutes. If not, check your junk (folder that is..)!
Enjoy!