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How many calories should I be eating to lose/gain weight?

First of all you need to work out your TDEE (total daily energy expenditure) also known as your maintenance calories. Please use the link below to work out yours.

If you consume more than your TDEE you will gain weight and if you consume less you will lose weight. Everyone has a different TDEE and it depends on many different factors weight, height, age, gender and activity levels. This number will change on a weekly basis, but the point is to estimate your TDEE.


Once you have your TDEE, you will need to pick your macronutrient goals. Every food contains macronutrients which are Protein, Carbohydrates and Fat. There is 4 calories per 1g of Protein  and the same for Carbohydrates. Whereas there is 9 Calories per 1g of Fat. A good spilt of macronutrients is a 40/40/20 spilt, with 40% of your daily calories coming from Protein, the next 40% from Carbohydrates and the last 20% from Fat.


The foods you consume to reach your macronutrient goal do not matter. However you should still try to get a good amount of vitamins/minerals and fiber for wellbeing.


If you have any more questions feel free to contact us at and we would be happy to help.

Ben #gymmonkee

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