Calculate your daily calories, BMR (Basal Metabolic Rate), and macros for weight loss or muscle gain. Use our free TDEE calculator to determine your Total Daily Energy Expenditure and get personalized macro recommendations.
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized macro recommendations to fuel your fitness goals. Our free calculator uses the proven Mifflin-St Jeor equation to determine your BMR (Basal Metabolic Rate) and TDEE. This is the most accurate method for calculating your daily calorie needs for weight loss, weight maintenance, or muscle gain.
Get your steps in while enjoying nature! Here are some of our favorite local trails perfect for walking, jogging, or just getting outside. These trails are great for cardio, weight loss, and improving your overall fitness. All trails are free and open to the public.
10940 McMullen Rd, Riverview, FL
3931 Lithia Springs Rd, Lithia, FL
Eating on the go doesn't have to derail your weight loss goals! Here are our top picks for healthy fast-food options in the Brandon and Valrico area, complete with our "Hero Pick" recommendations and calorie information to help you stay on track with your macros and TDEE goals.
2224 Bloomingdale Ave, Valrico, FL
Skip the bread and opt for a bowl to cut carbs while keeping all the flavor.
965 E Bloomingdale Ave, Brandon, FL
High protein, lower calorie option. Skip the croissant and choose lettuce wraps or scoops. Approximately 200-250 calories per scoop.
829 E Bloomingdale Ave, Brandon, FL
Build your bowl with lean protein, veggies, and skip the rice/tortilla. Approximately 400-500 calories depending on protein choice.
977 E Bloomingdale Ave, Brandon, FL
Get all the sandwich fillings without the bread. Load up on lean meats and veggies. Approximately 300-400 calories.
134 S Gornto Lake Rd, Brandon, FL
Stick to grilled options and skip the fried. Coleslaw adds fiber and nutrients. Grilled tenders: ~200 calories, coleslaw: ~100 calories.
2010 Bloomingdale Ave, Valrico, FL
Grilled tenders: ~140 calories (3-piece), Kale Crunch Side: ~120 calories, Fruit Cup: ~60 calories. Skip the sauces or use sparingly.
1920 Bloomingdale Ave, Valrico, FL
Ask for protein coffee with almond milk to cut calories. Regular coffee with almond milk: ~30 calories. Add protein powder for ~100 calories. Skip the syrups and whipped cream.
Multiple locations in Brandon/Valrico area
6" Turkey sub: ~280 calories, 6" Chicken Breast: ~320 calories. Load up on veggies, skip mayo, use mustard or vinegar. Better yet, order as a salad for even fewer calories.
We've partnered with local businesses that share our commitment to your health and wellness journey. These trusted partners offer complementary services to support your fitness goals.
Feel stronger in your body, calmer in your mind, and more energized in your everyday life. Located in Brandon, Florida, Keystone Yoga offers supportive community classes for all experience levels.
Visit Keystone Yoga →Hand-crafted natural skincare products by licensed clinical aesthetician Rhonda McDaniel. Pure, natural products safe for the whole family, made with ingredients you can pronounce.
Visit A Caring Touch →Fresh, feel-good healthcare that puts you first. Direct primary care for adults in Valrico, Brandon, and Lithia. Affordable, transparent, relationship-based care without insurance barriers.
Visit Papaya Primary Care →Check out our blog for expert fitness tips, nutrition advice, training insights, and helpful articles to support your fitness journey.
Read Our Blog →Book your FREE trial session and take the first step toward your goals!
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