TFC Nutrition Calculator

TFC Nutrition Calculators

“Why am I not losing fat?”

“Why am I not gaining muscle?”

Firstly, there must be a reason. It’s most likely because you’re not eating the right amount of calories. Secondly, you’re calorie intake is messed to much or not enough because your macronutrient intake of protein, carbohydrate and fat is unbalanced.

In order to achieve and sustain fat loss or muscle gain successfully, you need to know exactly how many calories to eat each day, along with knowing the macronutrient breakdown of those calories. It’s that simple.

Instead of following a generic plan, you need something measured specifically to you, because we are all starting from different points. My nutrition calculators will give you a measuring tool and a relevant reference point instead of leaving your nutrition to guesswork. Guesswork never works.

The calculators I designed below are to help you work out how much you need to eat if you want to lose fat or gain muscle. Bare in mind your individually calculated numbers are your starting nutrition targets. In order to keep progressing you will need to come back and adjust your numbers every 2 weeks.

“Can I use both calculators at the same time?” No. You want to focus specifically on which you want to achieve – lose fat or gain muscle. When you reduce fat you will naturally reduce a degree of muscle, whilst increasing muscle will naturally increase body fat, which makes trying to do both simultaneously very counter productive. Pick one and nail it!

Understanding Calories and Macros

Calories are made up of macronutrients. There are three macronutrients –PROTEIN, CARBS AND FAT. Per gram protein has 4 calories, carbs has 4 calories and fat has 9 calories. For example; if you ate 5 grams of protein or carbs it would equate to 20 calories (5×4), but if you ate 5 grams of fat it would equate to 45 calories (5×9).

What Body Type Are You?


When losing fat or gaining muscle, the first thing you need to do is determine your body type. Some body types will naturally find it easier or harder to lose fat or gain muscle. Identifying you own body type is therefore crucial for calculating your daily caloric intake as well as the balance of macronutrients.

So, which body type are you?


  • Narrow waist and shoulders
  • Fast metabolism
  • Find it difficult gain muscle
  • Naturally very lean
  • Requires high amount of calories



  • Naturally muscular and athletic appearance
  • Gains muscle quickly
  • Broad shoulders, but narrow hips
  • Gains muscle, but little fat
  • Requires moderate amount of calories



  • Naturally broad with large joints
  • Thick bone structure
  • More visible body fat, less visible muscle definition
  • Slow metabolism
  • Requires fewer calories

Ok, so by now you’ve worked out which body type you are, so let’s calculate how many calories you need each day to cut away fat or make those gains!

Fat Loss Calculator

It is impossible to calculate the exact number of calories you burn each day unless you have access to an elite body composition scanner (usually only available to scientists and athletes). So, the numbers you get in this calculator are based on a sedentary lifestyle. Therefore the more you exercise, the quicker you will burn more fat!

Now that you have your individual calorie target, let’s calculate your macros!

Calculating Your Macros

Ectomorph – 35% Protein, 40% Carbs, 25% Fat

Mesomorph – 35% Protein, 40% Carbs, 25% Fat

Endomorph – 40% Protein, 35% Carbs, 25% Fat


An endomorph, aged 35, weighing 160lbs will initially need 1876 calories per day to lose fat with 750 calories coming from PROTEIN (40%), 655 calories coming from CARBS (35%) and 470 calories coming from FAT (25%) with the following breakdown:

Protein: 750/4 = 187 grams per day
Carbs: 655/4 = 163 grams per day
Fat: 470/9 = 52 grams per day

Muscle Gain Calculator

If you are looking to build muscle you need to be doing some sort of resistance training regularly, with a progressive overload. The more you increase intensity with load and reps, the more muscle you will build in conjunction with an increase in calories.

I would advise you to break up your macronutrients in the following percentages depending on your body type.

Calculating Your Macros

Ectomorph – 35% Protein, 45% Carbs, 20% Fat
Mesomorph – 35% Protein, 40% Carbs, 25% Fat
Endomorph – 40% Protein, 35% Carbs, 25% Fat


A mesomorph, aged 25, weighing 180lbs will initially need 3371 calories per day and regular, progressive resistance training to gain muscle with 1180 calories coming from PROTEIN (35%), 1348 calories coming from CARBS (40%) and 842 calories coming from FAT (25%).

Protein: 1180/4 = 295 grams per day
Carbs: 1348/4 = 337 grams per day
Fat: 842/9 = 93 grams per day

Tracking Progress

In terms of tracking calories and macros, I would recommend using My Fitness Pal as it’s comprehensive and very easy to work.

Whilst it is important to determine your body weight so you can calculate calories and macros per day, this is all your body weight is useful for in terms of measurement. Tracking successful fat loss or muscle gain should come through regular photos taken in consistent environments, rather than stepping on the scales. You can also take regular body measurements and feel the difference in how clothes fit.

Your body weight is made up of fat, but also bone, muscle and water. Therefore it is impossible to determine fat loss or muscle gain based on a number on a set of scales! In addition, some people spike inconsistently in weight loss or muscle gain – another reason it’s virtually pointless to judge progress by weighing yourself