Get your personalised and sustainable calorie and protein targets

Great - you've got your number, now it's time to get cracking. There's an email on it's way to you with everything you'll need to know to master calories and tracking.

(Check your spam folder if it doesn't arrive within 10 mins)

There's no set "time" to recalculate. The most common times that I make changes to calories are:

- When you go to maintenance - whether that's for a diet break or you've finished your fat loss phase, this is a useful time to check in on your maintenance calories.

- If your activity levels change, it's worth recalculating your calories.

- If your weight loss has started to plateau, this is a good time to recalculate. As you lose weight, your body becomes less "expensive" in terms of calories. So it might be a good time to recalculate.

- If you're struggling with your current calories whilst you;re trying to lose weight, I'd make your deficit smaller. Whether that's from lack of energy, lack of time, lack of mental space, or something else. It does mean weight loss slows down, but sometimes slow and steady wins the race.

Calories are just the start of the story. Real results come from habit changes that you can be consistent with. That means things like steps, water, building a workout routine, understanding food quality and so on, all come into play.

Unfortunately, consistency is the thing that people struggle with most. That's why I created The Consistency Games, an 8 week programme focused on getting you to lose weight and keep it off through being consistent.

The next round starts on Monday 6th October for 8 weeks - you can join the Priority List HERE for when spaces go live on September 28th for an early bird price and early access to the spaces.

"Should you eat under 1200 calories" is a hot topic in the health and fitness space. And as with everything in the health and fitness space... it depends.

In most cases though, I'd suggest to go for a smaller deficit as 1200 calories isn't very much food.

Now if you're a bikini body builder looking to get the last little bit of fat off before a big show... yeah you might want to drop below 1200.

But if you're just trying to lose some weight to get a bit healthier, you probably don't need to go that low.

In most cases, I'd suggest to up your activity first, so that you can lose weight on more calories.

This is just an equation. And whilst I've worked my darn hardest to make it as accurate as possible, it's still just a "best guess".

That being said, in most cases, it might be a case of inaccurate tracking (or lack of consistency) when it comes to your calories, and not that the numbers are wrong.

My best advice is to focus on hitting everything (your steps and calories in particular) for 2 weeks. If the number on the scales hasn't decreased by at least 0.5kg or 1lb (and you're in at least a 500 calorie deficit), then -100 from the number you're working with and go again!

The protein number takes your body weight in kg multiplied by 1.6-2.2.

This gives you your protein goal in grams.

HOWEVER, if you are in a bigger body, this number may come back... high.

So take your goal weight in kg multiply that by 1.6-2.2 and focus on hitting that in grams.

(P.S. protein is important for maintaining your lean mass whilst losing weight BUT calories are the top dog. So this should be a secondary focus.)

As a personal trainer and weight loss coach I was fed up with guestimating what "sedentary" and "active" meant when it came to calorie calculators.

So I created this equation that takes into account activity levels in a more practical sense - making it more user friendly and easier to get the inputs more accurate.

The calculator uses the Mifflin-St Jeor BMR equation but uses more tangible markers for activity levels (like step count, weight training sessions, and other cardio activity - like classes or sports) meaning you can adjust more specifically than with a standard calculator.

It's also designed to avoid overestimating for people in bigger bodies and gives a more realistic starting point for fat loss.

Whilst this equation isn't perfect, but it creates a more user friendly experience - making it a practical guide for beginners.