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null`s TDEE

Ok null , so from the information you gave me, your a null year old null who is null cm tall and weighs null kg with null exercise level and a job activity level consisting of null

Based on the information you gave to me. The best estimate for your maintenance calories is XXXX calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate when body fat % is not supplied. The table below would show the difference if you were to have selected a different activity level.

Your TDEE 
(Maintenance Calories)


Calories Per Day


Calories Per Week
OMG! All These Numbers!
(Don`t worry, I will explain them)
Robert Zanny
Dana Marks
Robert Zanny
Click any of these for details
Your ideal weight is not calculated

Your ideal body weight (IDW) is estimated to be XX kg based on the G.J. Hamwi Formula (1964). These formulas are based on your height and represent averages so don't take them too seriously,

especially if you lift weights.

Your BMI: NaN

Your BMI has not been calculated

BMI is a controversial body fat measurement BMI (body mass index), which is based on the height and weight of a person, is an inaccurate measure of body fat content. It does not consider muscle mass, bone density, overall body composition, and racial and sex differences. 

However, it is not always wrong and is still, to this day, commonly used because no other alternative has been invented yet.

Take me, for example. I am 97 kg and 188 cm tall, and my BMI score is 27.4, which means I am overweight according to the index range. Because I am tall and have a high muscle mass content, I am heavy there, for I score high. You could have an NFL wide receiver at 110 kg and 190 cm and have him stand next to an overweight man of the same height and weight, and they would score precisely the same, which doesn't make any sense to me.


I wouldn't dismiss the score here but use it just as an indicator. 


What`s your goal? Click the buttons below to see your recommended Macronutrients values 


Moderate carbs (30/30/40)







Lower carbs (40/40/20)







Higher carbs (30/20/50)







These macronutrient values reflect your maintenance calories of 2,821 calories per day.

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats. The quantity in grams of macro nutrients shown above has been calculated for you in line with your required calories to meet your goals.

Macronutrients, consisting of carbohydrates, fats, and proteins, are used by your body’s cells to create energy.

Of the three macronutrients (carbohydrates, fats, and proteins), carbohydrates are traditionally thought of as the most important fuel for exercise, particularly during high-intensity exercise. While fats offer the most calories per gram hence why snacks such as chocolate bars pack the most calories.

A healthy balanced high food quality diet that includes all the macronutrients from whole foods is most likely the best option, and the best place to start. „ The problem is that many people don’t eat enough variety of nutrient dense whole foods in their day-to-day eating. Instead, whole foods get replaced by heavily processed foods for a majority of meals and snacks.

„ A low-quality diet can lead to nutrient deficiencies, and deficiencies can lead not only to more than just poor health, but they have also been linked to a greater risk of becoming obese. In addition, if you throw deficiency issues on top of hard exercise training, which can also lead to a greater need for certain nutrients, you could be at a huge risk for deficiency.


Your Maintenance calories are just the number of calories that won't cause weight loss or weight gain; they only serve to maintain your current state. Therefore, to reduce or increase weight loss, you need to reduce or add to your calories accordingly. Not a straightforward calculation as many websites would have you believe because it depends on your goal. This is why it is critical to speak to a nutrition/fitness coach personally because not one person is alike. That said, you are here on my page for some help and advice.

I say it's not straightforward because 75% of the people I help lose weight are, in fact, overweight. They do not look the way they want to in the mirror or are concerned about their health (which is the most important, right?).

Our weight is only dictated by a number we see on the scale. Unfortunately, the number on the scale can be very misleading and cause many failures in lifestyle changes. If we do not see the number we want, we get stressed and frustrated and often give up and head straight to the fridge to seek comfort.

First, we must understand that lean muscle mass is heavier than fat. Is that what you have heard before? However, this is not the case as a kg of muscle and a kg of fat weigh the same. After all, a kg is a kg. The difference is that a kg of muscle is smaller in physical size than a kg of fat (Muscle is denser). Therefore it is very common to see a different person in the mirror and still weigh the same!

During my seven-month transformation, my weight swing was only - 8kg at its highest point. Yet, as you can see from my before and after photos, the physical difference was pretty noticeable.

My journey started Jan 2019 and finished by doing a master's physique competition in Scotland in July 2019, 7 months from start to finish.

01/01/2019 = 97 kg and 28 % fat
01/07/2019 = 89 kg and 5 % fat

Clearly, I had lost a vast amount of fat and replaced it with muscle; thus, my body composition (physical appearance) had changed dramatically whilst my weight remained relatively the same.

Dan transformation front.jpg
Dan transformation back - Copy.jpg
Dan transformation left.jpg

My advice IS free!

As I do not know you well enough to understand your goals fully at the moment.


The best I can only offer you here on this page is the advice of 75% of the people I help and give you a guide for the number of calories you need to eat to reduce your fat & weight.

Suppose you wish for me to get a complete understanding of your goals for a more precise nutrition plan. In that case, you can speak to me for FREE directly, please feel free to click the button below, and we can chat on zoom for 15 mins and discuss your challenges and goals personally. You have nothing to lose apart from weight, maybe, lol!

Your Number`s

Your BMR is (xxxxxx)

Basal metabolic rate (BMR) is the energy required to maintain the body's regular metabolic activity, such as respiration, maintaining body temperature (thermogenesis), and digestion. Specifically, it is the energy required at rest with no additional activity. The energy consumed is sufficient only for functioning the vital organs such as the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.

Your RMR is not calculated

Resting metabolic rate (RMR) is the amount of energy that your body needs to function while at rest. RMR is very similar to BMR in that aspect. However, RMR accounts for additional low-effort daily activities on top of essential body functions. These activities include Eating, Walking for short periods, Using the bathroom, Consuming caffeine, and Sweating or shivering. 

Your BMR is more accurate in measuring your metabolism at complete rest. However, it's usually slightly lower than your RMR. 

Your RMR is a better number to reference for your daily calorie needs. This is because it more accurately represents the calories you burn in a typical day.

Thermic effect of food (TEF) refers to the increase in metabolic rate (the rate at which your body burns calories) after ingestion. When you eat food, your body must expend some energy (calories) to digest, absorb, and store the nutrients in the food you've eaten. Therefore, as a result of the thermic effect of food, by consuming calories, you actually increase the rate at which your body burns calories. 



Exercise energy expenditure (EEE). This is the amount of energy one expends during exercise. There is no exact calculation for this as EEE is unique to everyone, but a rule of thumb is that it can range from 250 calories for light exercise to 500 for intense training.

Non-exercise activity thermogenesis (NEAT). Accounts for the calories you burn in everyday life outside of exercise, whether from walking your dog, sitting at your desk job all day, or working manual labour. 


YOUR TDEE is (XXXXXX) Calories Per DAY

total daily energy expenditure, (TDEE) is the number of calories one burns in a day. This number is important to know as it gives one a baseline to compare current consumption to and then adjust as needed depending on goals. TDEE is a formula that is used to achieve your total calories burnt in a day using the four values we have explained above.

How tdee is calculated

Now that we have calculated all your numbers were ready to calculate your TDEE.


TDEE is calculated by adding the four numbers: basal metabolic rate, thermic effect of feeding, exercise energy expenditure, and non-exercise activity thermogenesis. 



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