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More Than Just A Gym

How Many Calories Do You Need?

How many calories should you have to reach your goal?

Calorie Deficit:

  • Fat loss
  • Lose weight
  • Change body composition - less fat more muscle

Calorie Maintenance:

  • Maintain your weight
  • Get stronger
  • Get Fitter
  • Improve immunity

Calorie Surplus:

  • Gain weight
  • Build muscle
  • Get stronger
  • Improve immunity

Track Your Calories

Tracking calories isn't necessary but if you really want to change your body and ensure you are doing everything to reach your goal, I highly suggest you track your calories daily.

My top 3 calorie trackers:

1 - Cargill's Gym App

2 - Fat Secret

3 - My Fitness Pal


After calories protein is the next important aspect of your diet. Whether your goal is to lose fat, gain muscle or just be fitter, protein plays a key role in this. Protein is a macro nutrient that repairs muscle, prevents muscle breakdown and keeps you fuller for longer. You need protein to recover from exercise for performance (getting fitter), rebuild muscles used in exercise (gain muscle) and maintain muscle when calories are low (fat loss).

You should aim for 1 gram of protein per pound of bodyweight or 30% of your daily calorie intake as a minimum requirement.

Calculate My


Want your own personal food plan?

I offer food plans that are created for you.

  • Focused on your goals
  • Using your calories
  • Fitting with your daily routine of work and home life
  • Using the foods you like and avoiding the ones you don't Food plans are only £50 and can take up to 7 days to create.

To get started on your personal food plan click the link below.

Personal Food Plan