Keeping track of your progress is important, here are some fitness calculators to keep you on track. 
If you get stuck contact pa@ultimatemuscleteam.co.uk for more details.

Guide:
Caloric Usage;
Sedentary walking around at work and home) 
Light Active (walking approx half a mile to work or standing up at work or home) 
Moderately Active (Walking or Jogging to work Or 1 - 2 Good Gym or Fitness/Sport sessions a week)
Very Active (3 - 4 Gym sessions a week and up to 10 training sessions a week including High performance running / Fitness)
Extra Active (Professional athletes standard working out 5 hours a day 5 x a week or equal too)