TETThomas Edwards Training

Real-Life Calorie Calculator

Your starting calories and protein, worked out the way I set them for my coaching clients. Then the option to move some of the week's calories to the weekend.

ExampleFilled in with an example: a 40-year-old woman, 165cm and 80kg, on her feet a fair bit, whose tracked week averaged 1,900 calories. Change anything to get your own numbers.

About you

Sex

Female Male

Ageyears

Height

cm ft & in

Weight

kg st & lb

How active your days are

Count your job, the school run and your training together. If you're between two, pick the lower one.

Mostly sittingDesk job, not much walking, no regular training. Lightly activeSome walking most days, or training once to three times a week. On your feet a fair bitA busy or active job, or training three to five times a week. Very activeA physical job, or training most days on top of a busy day. Extremely activeHard physical work and hard training, every day.

Your tracked week Optional

If you've tracked a normal week, eating as you usually do, add your average daily calories. A calculator can easily be a couple of hundred calories out either way, and your week shows what it can't see.

Average a daykcal Your weight that week

Your deficit

How far below maintenance to eat. I start most people at 20%, and 30% is my ceiling.

How you'd like your week

Your weekly total stays the same whichever you pick. You're only moving calories from one day to another.

The same every dayThe simplest place to start. Lower weekdays, higher weekendsA bit tighter Monday to Friday, more room on Saturday and Sunday for meals out and family time. One higher day a weekSix slightly lower days and one refeed day, with the extra mostly from carbs. You pick the day.

Tape measurements Optional

If you've a lot of weight to lose, protein worked out from bodyweight comes out higher than you need. Add these and I'll estimate your lean mass and work from that instead.

Units

cm inches

Neckcm Waistcm Hipscm

Neck just below the Adam's apple. Waist at the narrowest point. Hips at the widest point. Tape snug, not tight, first thing in the morning.

Your daily target

–calories

Protein

–a day

Spot on (within 5%): –
Good day (within 10%): –
Maintenance: –

Starting maintenance: –
Expected loss: –
Fat, at least: –a day, about 0.6g per kg

Your week

Starting numbers, not the final word

Give them two weeks. Watch your weekly average weight, your waist and your photos, and change one thing at a time if all three stand still. If you'd rather I set them and adjust them with you, book a free call.

Book a free call Over 300 high-protein recipes: the Protein Cookbook

How these numbers are worked out

– calories · – proteinSee my numbers ↓

Your numbers

Your week

Starting numbers, not the final word