Step 1: Your Energy Balance Calculator

When we use this Calculator I want you to bear in mind this when picking your activity level

  • sedentary (little or no exercise) less than 2000 steps a day
  • light activity (light exercise/sports 1 to 3 days per week) 2000-6000
  • moderate activity (moderate exercise/sports 3 to 5 days per week) 6000-8000
  • very active (hard exercise/sports 6 to 7 days per week) 8000-12000
  • extra active (very hard exercise/sports 6 to 7 days per week and physical job) 12000

Click on the link to find out your splits.

understandably not everyone fits into these categories perfectly so If you feel you are on the the cusp of one or two, id recommend scaling down instead of up as we don’t want you over eating for what your needs are.

This calculator will give you your macronutrient splits, Although these are a very good guideline I dont want you to overly worry about this. Try and aim for 30-40% of your daily calories to be filled with a good quality protein sources then the rest of the calories to be filled with good nutritious whole foods and really cant go wrong if your under your calories.



Leave a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.