Please feel free to use this calculator to give you an idea of how many calories your body requires. Using this, you can set your goal on apps such as MyFitnessPal to record your calorie intake to help you lose, maintain or gain weight.

If you’re looking to lose weight, I’d advise dropping by around 300 calories and if you’re wanting to build, I’d advise something around 250/300 on top of the recommended dose.

Remember though, it’s only a guide. See how you get on, and if you’d like personalised support please feel free to get in touch.