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exercise log

btby recipes

As a BTBY member you have access to loads of great nutritious recipes - complete with ingredients list, method and calorie information. check out our calorie calculator to support your food intake.

Use the calorie information as a rough guide, information will vary on brands and products used.

How much should I eat?


Meal inspiration isn't just about telling you what you should eat to achieve your fitness goals, but more importantly how much you need to eat.

In simple terms, calories are the amount of energy stored in an item of food and drink. If we take in more calories than we burn, we store it as fats and put on weight. If we can achieve a calorie deficit, the body will burn fat and we will lose weight.

Calorie deficits do not come from starving the body. It must be achieved through eating right and exercising well. Use our calorie calculator to work out the perfect number for your calorie intake so that you can plan meals around your fitness targets.

The Calorie Calculator is based on the Mifflin-St Jeor Equation which calculates basal metabolic rate (BMR), and its results are based on an estimated average. The basal metabolic rate is the amount of energy expended per day at rest.

For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5

For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161

Note: accurate determination of the calories you burn can only be accomplished by individual physiological testing.

Calorie Calculator