What is the cheapest home gym that actually works?

Adjustable dumbbells, resistance bands and a mat — under £100 if you shop around in 2026. Add a bench when you can.

Is a home gym cheaper than a gym membership?

Over a year, usually yes. A £350 setup costs less than twelve months at a budget gym and you keep it. Over one month, no.

Do I need a treadmill?

No. Walking, running and stairs are free. Spend the money on weights.

Shift Work TDEE Calculator: Calories for Days, Nights & Rotating

Your maintenance calories worked out for the job you actually do and the shifts you actually work - then laid across the shift so you know what to eat when.

Why a normal TDEE calculator gets shift workers wrong

Most calorie calculators assume you sleep at night, work 9 to 5 and train in the evening. If you do nights, or a 4-on-4-off rotation, the maths is the same but the day is not: you might be awake for 20 hours, eat five times, and never quite know whether the meal at 6am counts as dinner or breakfast. This tool gives you the same well-tested number - Mifflin-St Jeor resting rate times an activity factor - and then lays it across your actual shift so you know what "2,600 calories" looks like at 3am.

The formula

Resting metabolic rate (BMR) is 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 instead of + 5 for women. That gets multiplied by an activity factor: 1.2 for a sitting job, 1.45 for a light trade on your feet, 1.7 for heavy physical work, plus 0.05 for every training day a week. Those are the standard 1.2-1.9 multipliers used by dietitians, split so that your job and your training are counted separately - the usual mistake is picking "very active" because you lift three times a week, when the job itself is the bigger number.

Nights, and why the eating window matters

Night shifts do not change how much energy you use by much. They change when you are hungry, how well you digest, and how much your body wants sugar at 4am. The research on shift workers consistently finds that eating a big meal in the small hours leaves people worse the next day than eating the same food before the shift. So the split above front-loads the calories: main meal before you go in, a mid-shift meal before about 1am, and only something light after that. The sleep calculator deals with the other half of the problem.

Rotating patterns

If you rotate, do not try to hit the target every calendar day - a switch day can have five meals or two. Aim for the weekly total (target × 7), and anchor the first meal to when you wake, not to the clock. The shift work training guide covers where the sessions fit.

FAQs

Do you burn more calories on night shift?

Not meaningfully. Being awake at night uses about the same energy as being awake in the day. What changes is appetite - night workers tend to want more sugar and eat more in total - and how well big meals are handled after about 1am. Plan the food around the shift and the number stays the same.

How do I count calories on a 4-on-4-off rotation?

Use the daily target as a weekly total (multiply by 7) and let switch days flex. Anchor your first meal to waking rather than the clock, and keep the shape of the day the same - big meal early, lighter at the end - whichever direction you are rotating.

What activity level should a tradesperson pick?

Pick the job first, then add training separately. Heavy trades - groundworks, bricklaying, scaffolding, carrying all day - are 'heavy'. Electricians, plumbers, delivery drivers on their feet are 'light trade'. Plant operators and site managers in a cab or office are 'desk', even though the day is long.

Is this medical advice?

No. It is general guidance from a published formula. If you have a medical condition, are pregnant, or have been told to follow a particular diet, follow your GP or dietitian rather than a calculator.

Shift pattern TDEE calculator