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Fitness Resources

Boston Bootcamp Calorie Counter
Use our Bootcamp Calorie Counter to make sure that you have enough energy to workout & lose weight
Boot Camp Walking Calorie Counter
Walking is a fantastic "low impact" way of burning calories. Use this calculator to work out your calorie loss.
Boot camp Boston Power Training
Strength & Resistance Training is an integral part of any fitness program. Use this to work out your one rep max.

Exercise Nutrition (Diet)

On this page is a simple program that you can use to help you set and monitor your fitness and weight loss goals. It's a good resource to help you work out the calories you need per day, both to lose weight and more importantly to sustain your new weight once reached.

Boston Boot Camp - Calorie Calculator

Getting your diet right is a vital part of any fitness and weight-loss plan. Many people go on diets with the aim of reaching a certain weight but don’t have any plans or ideas about how to maintain their new weight. This is why diets by their very nature fail - they are cyclical in nature; you diet, you lose weight, you put weight back on etc.

Rather than reducing calorie intake to reach a particular weight/goal in a particular time a more far-reaching solution is to determine the weight you want to be coupled with your long-term lifestyle in terms of activity and then set the number of calories you need to maintain this weight to be your daily intake now. Overtime your body will naturally adjust your weight to match the new calorific intake. To speed up the process you can engage in our Boston Boot Camp and start burn away the extra weight you wish to lose knowing that you will have enough calories/energy to manage and complete your exercise goals. This means you’re body will not go into “starvation” mode and you will not deprive it of the energy itneeds in order to do the fitness workouts, which are needed to help speed up your fatburning and improve your fitness.

Too many people drop their calories and uptheir work-outs only to find they are hungry and fatigued and eventually unable to put in the effort to achieve their goals. Fill out the form below to calculate what calories you need for your new weight and how long it would take to get there by diet alone.

  1.    Male
  2.     Ft       Inches
  3. Activeness is defined by the level of daily activity that you partake in below are some guidelines to help you select the right option:

    Sedentary - Sedentary lifestyle is a type of lifestyle with no or irregular physical activity. A person who lives a sedentary lifestyle may colloquially be known as a "couch potato". Sedentary activities include sitting, reading, watching television, playing certain video games, and computer use (either for work or leisure) for much of the day with little or no vigorous physical exercise.

    Lightly Active - A lightly active lifestyle is one where an individual doesn't engage in any actual sports or exercise program but their job or day-to-day living sees them move and engage in physical activities. People who don't exercise but who are active include ; students, office workers,lawyers, doctors, shop workers, teachers, drivers, lab workers, stay at home wife or husband and musicians.

    Moderately Active - A Moderately Active lifestyle is one where an individual's job requires continuous physical labor or someone who engages in 2-3 hours of sport and exercise a week. Farm-workers, those employed in the construction industry and any form of work that sees them engaged in physical activity for 75% of their time.

    Very Active - A very active lifestyle is one where an individual follows a serious exercise program, regularly training 3-6 hours per weeks. This would include sportsmen and women who are attempting to train like a professional athlete whilst managing a full time job. A construction worker etc who would normally fall into the moderately active category, who engages in 2-3 hours of dedicated exercise would also fall into this category.

    Extra Active - An Extra Active lifestyle is one which sees a person either engaged in continuous hard daily labor, such as lumberjacks, blacksmiths etc or who have an exercise program that sees them train twice a day.

Calorie - Results
Calories Currently Needed
Proposed Calories Needed
Time To Lose
To Level The Caloric Need ,You Must Intake The Following:

Boot Camp Boston - Interpreting The Results

Calories Currently Needed

For the body to maintain a certain weight, muscle density etc it must be given a certain amount of food. This food is made up of fat, proteins, carbohydrates and alcohol. If we assume that a person’s body will always carry a certain level of “acceptable” fat – you will never eliminate fat totally as even the skinniest person will have a significant percentage of body fat – then there is an optimum level of calories that need to be derived from fats, proteins, carbohydrates etc.

To maintain your current weight you have to consume an appropriate mix of calories from these various sources. Together they make up the number of calories needed to sustain your current weight in a healthy manner. If you keep consuming more than this level of calories at your current fitness/activity/exercise rate you will continue to put on more weight. If you reduce the amount of calories (all other things being equal in your life) you will start to lose weight. However you may find that if you do this drastically you will be hungry and fatigued and not able to maintain an exercise program. We want you to be in your best state when you start our Boston Boot Camp.

Proposed Calories Needed

If you wish to reach and then stay at your proposed weightand activity level this will be the number of calories you need to consume each day to maintain your “new” weight. If you start consuming this level now it will be enough to maintain your “new” weight at your proposed activity level when you get there. If you start eating at this level now you will find that when you start your exercise program/boot camp you will have the right amount of calories to complete the Boot Camp Program and for your body to recover.


This is simply the daily difference between what your body needs now and what it should need at your new weight. If you are consuming in excess of what your body needs now to maintain its current weight you will need to drop these additional calories as well e.g. if your body currently requires 2500 calories per day and 2250 in the future, yet at present you are eating 3000 calories a day, you will need to reduce your deficit 0f 250 (2500 - 2250) by a further 500 (3000 - 2500).

Time To Lose

If we assume that every pound of weight you want to lose is a pound of fat then this is the number of weeks it would take for you to get to your ideal weight, without any excess dieting or exercise i.e. if you simply re-adjust your calorific intake to what you need to manage your proposed weight this is how long it would take without making any other changes in your life - such as starting an exercise program like a boot camp.

If you exercised more you could increase the speed at which you reached your proposed weight i.e. if you doubled your “Deficit” calories by exercising more you would half the time it would otherwise take to reach your proposed weight/goal. This is where the real benefit of Boot Camp training comes in.

We can more than double this figure, each time you train with us, meaning that if you keep your calorific intake at your “new”/proposed level and exercise you can seriously reduce/cut in half the time it would take you to achieve your goal.

Calories You Need

Not all food stuffs are created equal, nor does the body require the same amount of food from each source e.g. it requires different mixes of proteins, fats and carbohydrates for different levels of activity. Different food types have differentcalories i.e.:

  1. Fat - 1 gram = 9 calories
  2. Carbohydrate - 1 gram = 4 calories
  3. Protein - 1 gram = 4 calories
  4. Alcohol - 1 gram = 7 calories

Without simplifying things too much Carbohydrates are needed as an energy source for aerobic activities, such as running and cycling etc. They are needed to burn fat, so if your diet does not contain enough carbohydrates you will struggle to lose weight. This is why it is important to have enough carbohydrates in your diet.

Proteins are used to build muscle and carry out the necessary "maintenance" and "repairs" to your body that are needed when you undertake any physical activity. Building muscle doesn't require that you bulk up, rather that your muscles get stronger as a result of exercise - this may mean you are able to run faster and further rather than simply be able to lift more weight.

The body doesn't require alcohol in the same way that it requires fat, carbohydrates and protein but a drink in the evening that calms your nerves, relaxes you and reduces your stress can be an extremely important part of a healthy lifestyle and at the end of the day that is what we promote at our Boston Boot Camps.