Nutrition
Your numbers, in about a minute.
Training builds it. Food decides whether you ever see it. Put your details in and you will get a starting calorie and protein target, plus a sample day so it is not just math on a screen.
Fill in your numbers above to see your daily targets.
Get In TouchFood questions I get every week
Do I have to track every single thing I eat?
No. Track long enough to learn what your normal day actually adds up to, usually two or three weeks. After that most of my clients just hit their protein target and keep their portions honest. The calculator gives you the number to aim at, not a life sentence.
Why is protein the number you care about most?
Because it is what keeps muscle on you while body fat comes off. If you eat in a deficit with low protein, you lose weight and still look soft. Hit protein first, then let the rest of the calories fall where they fit your day.
How fast should the number on the scale move?
Roughly half a percent to one percent of your body weight a week. Faster than that and you are usually losing muscle and water, and it does not hold. Slow is what looks good in month six, which is the month that matters.