Work out what your body burns, then load up the shelf with the treats that sneak into a normal week. See what a pint here and a latte there add up to over a month and a year.
Example figures are filled in. Change them to your own.
Calories in kcal per day. BMR uses the Mifflin-St Jeor equation. Protein is set at 1.8 g per kg, fat at 30% of calories, carbs make up the rest.
Add the extras you'd have on top of your healthy diet, and how often. A few have been added as an example.
Your extras on top of your daily target, compared with what you burn.
minutes of brisk walking, every day, to cancel out the daily average
parkruns (5 km) every week to cover the weekly total
extra days of eating a year: the yearly extras as whole days at your target
How this is worked out: it uses the common rule of thumb that about 7,700 kcal equals 1 kg of body fat, and assumes everything else stays the same. In real life your body adapts as your weight changes, so the yearly figure will overstate it. Treat it as a direction of travel, not a forecast. Calorie values are typical UK figures; brands and portion sizes vary, so check the label. This is for education, not medical advice.
The Snack Check Calculator can show you where those little extras are creeping in. But understanding your habits is only the beginning.
I'm Rob Ede, a personal trainer and nutrition coach based at Lightwater Leisure Centre. Through my PrimeFit coaching programme, I help adults over 40 turn that awareness into lasting changes with personalised training, practical nutrition advice and ongoing support, both inside and outside the gym.
Coaching memberships from £252 per month
Copyright 2026. Ede Fitness. All Rights Reserved.
