Calculate your TDEE

Find out how many calories your body burns in a day, and how much to consume for fat loss and muscle gain.

TDEE = Total Daily Energy Expenditure.

This is considered your maintenance calories, aka the amount of calories your body burns each day.

If you were to eat this amount of calories per day, you would (in theory) neither gain or lose weight.

Get Started:

Input your details below and work out many calories you need each day.

Imperial (ft/in/lbs)
Metric (cm/kg)
10 100
4'0" 90 8'0" 275
75 LBS 30 KGS 660 LBS 250 KGS

Spend most of the day sitting down.

Light Activity

Spend some of the day on your feet.


Spend a good part of the day on your feet/doing some physical activity.

Very Active

Spend most of the day on your feet doing manual labour.

0 7
0 Min 360 Min

I can hold a conversation whilst exercising and do not break much of a sweat.


I am breathing quite heavily and breaking a sweat.


I cannot hold a conversation and I am working up a good sweat.


I am focused and training my a** off.

How to apply these numbers to your fitness goals:

Calorie intake for fat loss:

~25% calorie deficit.

Harsher deficits are possible at this stage due to the excess body fat:
– Less concern of muscle loss.
– Caloric intake for fat loss will be much higher due to higher bodyweight (higher BMR).
– Dieting is less stressful psycholigcally and physiologically due to ability to eat more food, plus the body’s ability to readily use bodyfat stores as they are in excess.

~20% calorie deficit.

Deficit slightly less harsh now:
– Dieting begins to become more difficult as calories get lower.
– The concern for muscle retention/gain becomes more important.
– Slightly slower fat loss will help avoid potential negative effects of prolonged dieting.

~15% calorie deficit.

Deficit is much lower now at only 15%:
– Dieting is far more difficult at this stage, both psychologically and physically.
– Muscle loss is very likely to occur if calories are dropped too low (less bodyfat stores to “feed off”).
– Slower fat loss is necessary to aid performance in the gym, maintain muscle mass, and to avoid feelings of lethargy, low sex-drive etc.

The above recommendations are taken from my article outlining the optimal macros for cutting/losing bodyfat – which you can read here.

  • Follow me on Instagram for additional informative content: @lukeknightspt
  • Download our free Full-Body Training Program here.

Want some personalised help setting up your diet & macros? Get in touch!

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