DLVR PT | Nutrition & TDEE Calculator

Calorie & Total Diet Calculator

ABOUT THIS CALCULATOR

THIS TOOL ESTIMATES YOUR DAILY ENERGY NEEDS USING THE HARRIS-BENEDICT EQUATION, CONSIDERING YOUR AGE, GENDER, HEIGHT, WEIGHT, AND ACTIVITY LEVEL.1

  • BMR IS THE ENERGY YOUR BODY USES AT REST.

  • TDEE IS YOUR TOTAL DAILY CALORIE NEED, INCLUDING ACTIVITY.

YOUR INTAKE ADJUSTS BASED ON YOUR GOAL:

  • MAINTENANCE MATCHES THE TDEE, TO MAINTAIN BODYWEIGHT

  • FAT LOSS APPLIES A 500 KCAL/DAY DEFICIT FOR STEADY WEIGHT LOSS.2

  • MUSCLE GAIN USES A CONSERVATIVE 5% INCREASE, AS PER EXERCISE & SPORTS SCIENCE AUSTRALIA GUIDELINES RECOMMENDING 5–10% SURPLUS.3

A MINIMUM INTAKE OF 1500 KCAL/DAY TO HELP ENSURE BASELINE NUTRIENT NEEDS ARE MET, FOLLOWING THE AUSTRALIAN DIETARY GUIDELINES.4

FIVE FOOD GROUPS

YOU WILL ALSO GET DAILY INTAKE IN SERVES FROM THE FIVE FOOD GROUPS, INCLUDING ALLOWANCE FOR UNSATURATED SPREADS/OILS/NUTS, THAT’S ALIGNED WITH NATIONAL RECOMMENDATIONS.4

ADDITIONAL ENERGY 

IF YOU’RE TALLER, MORE ACTIVE, UNDERWEIGHT, OR OFTEN FEEL TIRED OR HUNGRY, YOU MAY NEED EXTRA CALORIES BEYOND BASELINE. USE THE ADDITIONAL ENERGY VALUES UNDER THE MUSCLE GAIN SECTION AS A GUIDE, EVEN IF MUSCLE GAIN ISN’T YOUR GOAL.

EXTRA CALORIES CAN COME FROM THE FIVE GROUPS, UNSATURATED FATS (E.G., OLIVE OIL, NUTS), AND DISCRETIONARY CHOICES WHICH SHOULD BE KEPT TO A MINIMUM. 

WATER INTAKE

ADEQUATE HYDRATION IS ESSENTIAL FOR HEALTH AND PERFORMANCE. GENERAL RECOMMENDATIONS FROM THE AUSTRALIAN DIETARY GUIDELINES SUGGEST A DAILY FLUID INTAKE OF AROUND 2.6 LITRES (ABOUT 10 CUPS) FOR MEN AND 2.1 LITRES (ABOUT 8 CUPS) FOR WOMEN, pregnant AND LACTATING 9 CUPS/DAY (2.30 L/DAY), MOSTLY FROM WATER. INDIVIDUAL NEEDS MAY BE HIGHER WITH HOT WEATHER OR EXERCISE.⁴

TOTAL DIET 

FIVE FOOD GROUPS, ALLOWANCE FOR UNSATURATED SPREADS/OILS/NUTS AND ADDITIONAL ENERGY MAKE UP THE TOTAL DIET.

THIS CALCULATOR PROVIDES GENERAL NUTRITION GUIDANCE WITHIN THE SCOPE OF A  PERSONAL TRAINER’S. FOR PERSONALISED ADVICE, CONSULT AN ACCREDITED PRACTISING DIETITIAN OR HEALTHCARE PROVIDER.

REFERENCES

  1. HARRIS JA, BENEDICT FG. A BIOMETRIC STUDY OF BASAL METABOLISM IN MAN. 1918.

  2. NATIONAL HEALTH AND MEDICAL RESEARCH COUNCIL (NHMRC). AUSTRALIAN DIETARY GUIDELINES. 2013.

  3. EXERCISE & SPORTS SCIENCE AUSTRALIA. POSITION STATEMENT: RESISTANCE TRAINING FOR MUSCLE GROWTH. 2020.

  4. AUSTRALIAN GOVERNMENT DEPARTMENT OF HEALTH. AUSTRALIAN DIETARY GUIDELINES. 2013. EATFORHEALTH.GOV.AU