Nutrition
Know your numbers.
Nutrition is where most of the work happens. Here’s a starting point: your daily calories and macros, worked out in seconds. No extremes, no shortcuts. Just numbers you can actually hit.
Fill in your numbers above to see your daily targets.
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Food questions.
Do I have to stop eating the foods I like to lose weight?
No. Fat loss comes from a consistent calorie deficit, not from banning foods. We fit the foods you like into your numbers so you can keep doing it for months, not days.
How much protein do I actually need?
Enough to hold on to muscle while you lose fat. For most people that is a lot more than they eat now. The calculator gives you a starting target, and we adjust it from there.
I've dieted before and gained it all back. What's different?
Extreme diets end, and the old habits come back with the weight. We build habits you can run on your own, so the result lasts after the plan is done.