James Smith Free Calorie Calculator


James Smith Free Calorie Calculator is an online tool that helps individuals determine their daily caloric needs based on various factors such as height, weight, age, gender, and activity level. It is a useful tool for those looking to maintain a healthy weight, lose weight, or gain weight.

The free calorie calculator is an essential tool for individuals who want to monitor their calorie intake and track their progress towards their weight goals. The james smith calculator app provides an estimate of the number of calories an individual needs to consume in a day to maintain their current weight, lose weight, or gain weight.

To use a free calorie calculator, an individual needs to input their height, weight, age, gender, and activity level. The calculator then uses a formula to estimate the number of calories an individual should consume in a day based on their body’s unique characteristics.Is james smith calculator accurate?

The formula used in a free calorie calculator takes into account various factors that influence an individual’s caloric needs. These factors include basal metabolic rate (BMR), activity level, and the thermic effect of food (TEF). BMR is the number of calories an individual burns at rest, while the TEF is the energy expended to digest food. Activity level is an estimate of the number of calories an individual burns through physical activity.

One of the advantages of using a james smith fitness calculator is that it provides a personalized estimate of an individual’s daily caloric needs. This estimate takes into account their unique characteristics, such as their age, height, weight, and activity level. This information is essential for creating a weight loss or weight gain plan that is specific to the individual’s needs.

In addition to estimating an individual’s daily caloric needs, a free calorie calculator also provides information about macronutrients. Macronutrients are the three main nutrients that make up food: carbohydrates, protein, and fat. The calculator provides an estimate of the number of grams of each macronutrient an individual should consume based on their daily caloric needs. This information is useful for creating a balanced diet that provides the necessary nutrients to support overall health.


Weight and fat are often used interchangeably. It’s an issue I get pretty pissed off about, and I’ve moaned to clients about it over the years a lot. James, I’ve lost inches, but I weigh the same as I did before. Weight is your relationship to the ground with gravity, that’s it. The amount of fat you have is different and although over time there would be positive correlations between weight and fat loss, it’s not to be taken as a metric to lose sleep about.

Why? Because there are a lot of fluctuations in our weight which are not related to our fat mass. To be crass, a long piss or a big shit could easily be enough weight in the bowel or bladder for you to step on the scales and pull your hair out. My personal record is about 0.6kg from a poo – I simply stand on the scale before, then again after.

I’ve done the same when I really need a wee and I’ve racked up a similar weight. Imagine, if you will, you were to pee in a pint glass: if you fill it up, that’s 0.56kg of water weight. Ladies will fluctuate throughout their menstrual cycle, and you’ll find out in the Female Fat Loss chapter that my female clients weigh Week 1 of their cycle vs Week 1 of their following cycle.

When people use the scale – or the ‘sad step’ – we have to be mindful of these non-fat-related fluctuations. If you’re curious, fine, take a look. But there are a large number of you who, every time you decide to step on to the scale, then step off feeling demotivated, depressed and that your diet isn’t working. And it’s often because of these non-fat-related fluctuations.

Sweat, hydration, muscle glycogen, time of day, bowel movements, fibre, salt intake and even how much you’ve had to speak (dehydration) – not to mention diuretics like coffee impacting on your net hydration – are all huge factors in weight. Considering 1lb (0.45kg) is enough for someone to be applauded or shamed at a slimming club, it’s worth noting that although we should keep an eye on weight, it’s a poor metric for short-term micromanaged ‘success’.

Month on month, it’d be pleasant to see linear progressions on net reduction of weight, but at some point that’s going to stop and you’re going to have to give it everything you have to lose half a pound. So weigh yourself if you want to, because what gets measured gets improved, but please keep your emotions out of this.

Your self-worth cannot be quantified by your relationship to gravity. Some people will say to you that ‘muscle weighs more than fat’. This isn’t true. A kilogram of fat weighs the same as a kilogram of anything else, including muscle. Muscle occupies a smaller space than fat, though. So it’s possible that in some people there will be huge changes to their shape and composition without their weight moving a huge amount over time.

And that in itself is another factor to be wary of: the gravity we attach to our weight, pardon the pun. At this point I should mention that without demotivating you, muscle growth occurs very slowly – much slower than you’d expect. So for men, play the long game; for women … any insinuation that you’ll get bulky from lifting some weights is not only daft and unwarranted, it’s statistically nearly impossible. Not only that, but muscle that could take years to build starts to degrade after only a few weeks of not training, so appreciate any that you do grow – after all, it will be short-lived if you don’t maintain it.

Measuring Body Fat

If you want to know exactly how much fat you have on your body it’s possible to find out – that is, if you’re willing to be dissected. That’s right: unless we can literally dissect you, there’s no way of knowing exactly how much adipose tissue (body fat) you have at this moment in time. What we do have at our disposal are methods for getting good estimations of our fat mass.

The most common methodology for this is known as ‘bioelectrical impedance’. Now, I’m sorry to break it to you, but this involves standing on plates placed onto scales and holding on to metal handles, so that electricity can pass through you to give off readings of all sorts, including fat-free mass, lean body mass and bone density, apparently.

Unfortunately, this is the least accurate of the mainstream methods to estimate how much fat you have; it’s easily influenced by hydration statuses and, in my opinion, is a gimmick for gyms. Think of it this way: should your reading say you have more fat than you thought you had, you’re going to think twice about cancelling that gym membership.

On the flip side, should your body-fat percentage come out even lower than you expected – well, then you’d best keep your gym membership because it’s paying off. There are other means of measuring, such as a ‘bodpod’, which works by using ‘air-displacement plethysmography’, of course. Then we have DEXA, which stands for ‘dual energy X-ray absorptiometry’.

This was originally for testing bone density, and it’s like a big X-ray that scans you lying down. Again, I often see these being used to determine how big someone is and to promote a macronutrient goal for that composition. Gimmicky again. (I never realized how long my femurs are until I had a DEXA, but although the experience was interesting, I don’t think I’d ever really recommend one to a client, as I never got more than two sheets of A4 paper from it.)

Callipers are frequently used to quite literally pinch fat by creating skin folds. Although intrusive, they’re actually measuring the distance between two parts of skin that are influenced by fat mass. Things like bloating, food in the gut and a few other variables can be reduced with this method.

Eating a meal or drinking a protein shake would influence almost all measurements, but would not influence the callipers to a tangible amount as the fat between the skin folds wouldn’t alter in that period of time. Now, don’t be fooled by plastic callipers that a PT at your local boot camp uses to pinch one area of skin and one area only. When calliper testing is done properly the locations on the body include arm, waist, subscapular (on the back) and on the legs in several places.

The callipers themselves need to be calibrated and they’re not cheap. Your boot-camp PT who got some plastic callipers off Amazon for £3 isn’t going to give you an accurate reading, I can assure you. When the measurements have been taken from the skin folds they’re noted on a spreadsheet. The practitioner then needs to go back and do the measurements all over again in the same order, and should there be a sufficient discrepancy it will be done a third time.

It’s worth noting that you must go around the body before coming back to the initial measurement, due to skin elasticity changes. Many variables, such as time of day and even time of week, must be maintained, and there are even variables between the people doing it, so you need the same person – in my experience it can take up to forty-five minutes for the test to be done properly.

Even when using the same room to carry out the test, if the person is hotter or even slightly sweaty, it makes it harder to hold the skin to measure. Although the percentage churned out from the reading may not be 100 per cent accurate, fluctuations in weight up and down usually are. So for instance, if you’re 17 per cent, but the reading says 19 per cent, and you go on to lose 1 per cent in the coming weeks, although you’ll read 18 per cent (but really be 16 per cent), at least you can roughly gauge the correct amount of fat that you have lost.

Now, someone has to pay for this, whether that’s the trainer’s free time or the participant’s rate for the session. Plus, I can’t help but feel that if you’ve just paid a large sum of money for a block of personal-training sessions and you don’t see a change in the measurements, we could see some economy with the truth occurring. In truth, the reading says no change, the practitioner then proclaims, ‘Well done. Albeit small, you lost … 1 per cent. That’s great. Shall we go ahead with the next block of PT?’ This is not to say there are no honest calliper readers out there. I’m just giving some context to one of the many issues I see in the realm of anthropometry (which is the nerd term for all of this).

This is not to say that’s not how to do it – it’s just not my approach. If it was up to me, I’d say let’s leave callipers to those leaner populations who have much less noticeable fat reductions, who actually could need a reading.

We now know that scales can correctly track weight fluctuations, but are not necessarily representative of progress, and therefore not great for headspace and motivation. We have all kinds of rays, impedances and fat pulling techniques, but what is the verdict from me? Take a picture, mate.

Since you got your smartphone a few years ago, you’ve taken pictures of your food every time you eat out, and each day you snap all kinds of photos you’d never have dreamed of taking before. Ever see someone take a picture of their meal with a disposable back in the day? Me neither. My best advice for you to track your progress is to take photos.

Let’s imagine this is a scientific experiment, so let’s try to keep any variables as similar as possible. These include time of day (I suggest first thing), location, lighting and hydration. These all play a role in this, so let’s control these and any other factors that can influence the outcome as far as possible. I’m sorry to say it, but I’ve had lawyers, doctors and people in pretty important jobs telling me that they can’t see a difference in their photos when there clearly is one. If you’re not sure, you can always get another set of eyes on it. You don’t find good lighting; good lighting finds you.

Fitness ‘Tracking’ and NEATUP247

What gets measured gets improved. This is not about food or drink. This is about movement. So if we revisit the bank-account analogy, ‘earning less’ would be focused on changing the number of calories we consume. When we talk about ‘spending more’ we should not just be looking at training – this is a fundamental error that many people, including myself, have made over the years.

I used to believe that the majority of my calories were burned while I was training in the gym, and that if I missed a session, the day was ruined and there wasn’t even much point in trying to eat well. What if I told you that maybe not even 10 per cent of the calories you burn today will be burned while training? Would you believe me? Imagine a tower block with ten floors, where the entire building is going to represent the number of calories you expend in a day.

Everyone burns a different amount of calories, depending on several factors, including weight, age and height and then how active they are. Acronyms used to turn me off any subject. As someone who struggled in school, my brain switches off when I see them. BMR, TDEE, NEAT, TEF … usually, my brain would make up the acronym NOPE (yes, I know it’s not an acronym).

But I need you to learn this. Not for my benefit, but yours. If you understand this, then, quite simply, your quality of life when dieting and training will improve. You will learn to move more and feel less guilty, and that’s a recipe for a better life if ever I have heard one. Not just that, but again, getting your friends, family and loved ones to increase their NEAT (NEATUP247), as I’ll explain in a second, can have profound impact on not just fat loss itself, but sustaining it too.



Seven of the ten floors are going to represent the number of calories you burn doing … nothing. Yeah, that’s right. Known in the fitness world as BMR, which stands for basal metabolic rate, this is the number of calories you burn at rest.

Seventy per cent of your calories burned today are burned without even moving. Now, the last thing I want you to do is to suddenly think you don’t need to get out of bed to get in shape or lose fat. I just want to make clear to you that missing a day at the gym is okay from time to time.

I need to be real with you, and sometimes your kids, family or even friends will need you more than you need the gym. Knowing that the majority of your calories burned each day occur outside the gym can liberate you to no longer feel guilt or a sense of failure when you opt to pass on it one day.

Knowing what I’m about to teach you means that you could shave 10 per cent off your calories for that day and go to bed knowing you’re still on track for success, rather than skipping the gym and heading down a spiral of a ‘fuck it’ mentality, eating everything in sight.


So just short of one floor of the ten-storey building (or 10 per cent of your daily calories) would represent calories burned through exercise, or exercise activity thermogenesis – EAT. This can, of course, differ between different types of training, effort and time spent, but typically, from what I’ve seen over the years on the gym floor, I’d say expending 10 per cent of your daily calories is the average.

There are always the extremes of someone who has a photoshoot or a holiday spending 120 minutes on a cross trainer, burning 20 per cent of their daily calories and, on the flip side, Dave has just come in off the building site to do eight sets of bicep curls before hitting the pub, and may be lucky to expend 5 per cent of his daily calories – and that’s before whatever he has at the pub.

For every person over this amount, there will be someone coming in under it. Whether it be CrossFit, resistance training or a spin class, we consider all of these methods as ‘EAT’ – planned training; if it’s in your agenda, it’s in the EAT component (not the NEAT). I’ve seen many clients over the years assume they’re burning 500kcals in a session; truth be told it’s more like 200kcals in the normal person who trains hard for an hour and burns 2,000kcals a day.

It’s important to note the relative insignificance of EAT in the context of a day and, by extension, across a period of a week. The average ‘fit’ person trains only around four times a week, so it is crucial to focus on your NEAT every day (see below). I am not against training whatsoever, simply a pragmatist at heart.


Next up, we have (give or take) an entire floor allocated to the thermic effect of food – TEF. The TEF is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage. The thermic effect varies substantially for different food components.

For example, dietary fat is very easy to process and has very little thermic effect, while protein is harder to process and has a much larger thermic effect. This is another reason why ‘high-protein’ diets are advocated in periods of calorie restriction – its high thermic requirement during digestion.

Around 30 per cent of the calories consumed in protein are lost/broken down purely in digesting it. I’ve seen a meme that says, ‘Studies show replacing carbs with protein but keeping calories the same results in fat loss – where is your calorie God now?’ This shows a direct lack of knowledge surrounding the thermic effect of protein in the body and the positive effects it can have on fat loss.


I’m about to change your life by explaining to you the NEAT component. Non-exercise activity thermogenesis – NEAT – accounts for calories burned outside of ‘formal’ exercise, such as standing, walking, climbing the stairs or even fidgeting. Highly active people can expend up to three times more energy in a day than sedentary people.

Although many people if asked would blame the obesity epidemic on sugar or carbs, I think it’s important to note that the average person’s NEAT has decreased substantially due to increases in motorized transport, sedentary jobs and labour-saving devices. Even an electric screwdriver saves your arm from burning calories when putting together your IKEA flatpack. Ben Carpenter, a peer and good friend of mine, brought to light several studies on social media about NEAT and concluded:

To be clear, I am not attempting to make a case against going to the gym, or implying that training is unnecessary. But I want to make you aware that movement outside of the gym needs just as much, if not more, consideration.

When someone wants to lose weight, their initial instinct may be to go to the gym, which is great. However, maintaining an active lifestyle can burn a significantly higher number of calories than your average gym workout.

This has also helped demonstrate why some people gain less weight than others when overeating; they find themselves moving more when calories are increased whereas other people don’t. So, increasing your NEAT is free, simple to implement, has a low injury risk (compared to someone sedentary taking up running, perhaps) and can contribute a lot more to total calories burned than a gym workout performed a few times per week.

NEAT habits to have

Forming successful habits is crucial to hitting goals, and I’ll expand on this throughout the book. Setting a step target or taking the stairs a certain number of times a day can have huge, influential impacts, not only on the amount of calories expended, but also as they positively begin to alter your attitudes and improve other areas of your life.

When I was personal training in Sydney we were two floors below the ground and the changing room was three floors below. I remember one day thinking to myself, How can I take myself seriously as a personal trainer if I take the elevator in the gym? From that day onwards, I never took the elevator and always took the stairs. It was a simple habit that I knew would have a profound impact on who I was each day.

To me, not committing to this habit could also have had a knock-on effect on other areas of my life: if I can’t be arsed to take the stairs, can I be arsed to check my emails? From the second I implemented this I felt like more of an active person. Even if I was in the middle of a conversation with someone, I’d just say, ‘Meet you at the top,’ and, in most cases, I’d beat them up there, taking two stairs at a time.

From a fat-loss perspective, let’s say I burned 5 calories on every stair run. I did that five to ten times a day, that’s an average of 7.5 journeys. That’s 37.5 calories a day, 262 a week and 1,000 a month. That’s 3.4lb (1.5kg) of fat (hypothetically, each year) – and all because I decided to use my legs instead of standing still and checking Instagram amidst the awkward silence in a gym elevator.

Small habits like this make a profound difference to our identities. I make my bed every morning. And I make it well. I’m not even in the shower yet and I have a 100 per cent score streak on things I want to accomplish for the day. Should I leave the house with it unmade after I shower, I am only one out of two and have already ruined the chances of hitting a 100 per cent streak.

The bonus is that if I hit a 100 per cent streak on all my daily habits, I get into a perfectly made bed every night. Habits you can implement to increase your NEAT include: taking the stairs parking in the farthest space from the shops standing on public transport even when taking calls, you can put your headphones on and pace around the house tidying up or folding clothes NEAT habits have substantial positive effects not only on fat loss, but on sustaining it too.

Not only that, but it’s so much easier to park in the empty part of the car park! Over the years, I have honed a set of habits for myself. I can always trial new habits and ditch old ones, and the actual habit is not as important as the outcome and impact of it. Setting a reminder on my phone to supplement creatine has had a positive impact on my training performance, so the reminder remains.

Setting myself a bedtime alarm to know to go to sleep has increased the quality of duration of my sleep. My current daily habits include: making my bed flossing in the shower and brushing my teeth packing my charger in my bag with my laptop leaving my bedroom how I’d like to find it emptying emails at 8 a.m./3 p.m. writing at least one marketing email posting at least one social-media post emptying all my WhatsApp conversations before 10 a.m. taking stairs where possible getting off my phone before 10.30 p.m. all devices on charge when I fall asleep With all of these done, I can go into the next day able to do the same.

It’s not so much about each singular occurrence of the habit, but the compound interest accruing on their being repeated. Micro habits may not do anything for you today, but doing them every day, for years, can have huge and profound effects on your life.

Another advantage of using a free calorie calculator is that it is accessible to everyone. Anyone with an internet connection can access a free calorie calculator and use it to determine their daily caloric needs. This accessibility makes it easier for individuals to take control of their health and make informed decisions about their diet.

A free calorie calculator is also useful for tracking progress towards weight loss or weight gain goals. Most calculators allow individuals to input their weight on a regular basis, which provides a visual representation of their progress. Seeing progress can be motivating and encourage individuals to continue their weight loss or weight gain journey.

Despite the benefits of using a free calorie calculator, there are also some limitations to consider. For example, the calculator provides an estimate of an individual’s daily caloric needs based on a formula. This formula may not be accurate for everyone, and it is important to remember that the estimate is only a starting point. Individual differences in metabolism, genetics, and other factors can affect an individual’s daily caloric needs.

Another limitation of using a free calorie calculator is that it does not take into account the quality of the food consumed. While the James Smith Calculator provides information about the number of calories an individual should consume, it does not provide information about the nutritional value of those calories. It is important for individuals to consume a balanced diet that provides the necessary nutrients to support overall health.

In conclusion, a free calorie calculator is a useful tool for individuals looking to maintain a healthy weight, lose weight, or gain weight. It provides a personalized estimate of an individual’s daily caloric needs and information about macronutrients. The calculator is accessible to everyone with an internet connection and can be used to track progress towards weight loss or weight gain goals.

James Smith Free Program

James Smith, the renowned fitness and mindset coach, has made a significant impact by not only offering premium coaching services through the James Smith Academy but also by providing valuable free content. The James Smith Free Program is a testament to his dedication to democratizing health and wellness information, making it accessible to a global audience.

At the core of the James Smith Free Program is an array of resources available to everyone, regardless of their financial capacity. This program leverages various online platforms, including social media, podcasts, and written content, to deliver insightful advice on fitness, nutrition, mindset, and lifestyle. James Smith’s commitment to offering free content stems from his belief that everyone deserves the opportunity to embark on a journey of self-improvement.

The free program includes a wealth of educational material, covering topics such as debunking fitness myths, understanding the psychology behind food choices, and fostering a positive mindset. Through engaging and relatable content, James Smith has managed to demystify the complexities of health and wellness, empowering individuals to take charge of their well-being.

One of the cornerstones of the James Smith Free Program is its emphasis on dispelling common misconceptions about health. By debunking myths and addressing prevalent misinformation in the fitness industry, James Smith equips his audience with the knowledge needed to make informed decisions about their health.

The program also includes regular podcasts where James Smith addresses a wide range of topics, often featuring guest experts and covering real-life stories of transformation. This dynamic and accessible format allows individuals to integrate valuable insights into their daily lives, fostering a sense of community among those on their wellness journey.

While the free program provides a substantial amount of valuable information, James Smith acknowledges that personalized guidance is crucial for those seeking more individualized support. This recognition has led to the development of the James Smith Academy, where individuals can access premium coaching services for a more tailored and hands-on approach to their health and fitness goals.

In conclusion, the James Smith Free Program is a testament to James Smith’s commitment to making transformative health and wellness guidance accessible to everyone. By leveraging various online platforms, he has created a rich repository of free content that educates, inspires, and empowers individuals on their journey toward a healthier and more fulfilling life. As the program continues to evolve, it serves as a beacon of authenticity in an industry often plagued by misinformation, offering a genuine and relatable approach to well-being for all.

James Smith-Personal Fitness Trainer

James Smith

James Smith is a well-known personal trainer and fitness coach based in the UK. He has gained a large following on social media, particularly on Instagram and YouTube, for his straightforward approach to health and fitness, often challenging mainstream ideas and advocating for evidence-based practices.

James is known for his no-nonsense approach to training and nutrition, emphasizing the importance of consistency and adherence to a sustainable lifestyle rather than quick-fix solutions. He has written several books on fitness and nutrition, including “Not a Diet Book” and “The Grind Bible”, which have become popular among his followers.

In addition to his online presence, James runs a coaching and training business, where he works with clients to help them achieve their fitness goals through customized workout and nutrition plans. He is also a frequent speaker at fitness conferences and events, where he shares his expertise and insights on the latest trends and practices in the industry.

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