A few questions about where you are and where you want to be. At the end you'll see the exact numbers your body works on — plus how I'd get you to your goal, week by week.
⏱ 2–5 Minutes
📊 Your Real Numbers
📋 A Written Plan
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Your metabolic baselineWhat your body burns at rest, and what it burns living your life.
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Calories & macros for your goalProtein, carbs and fat targets built around the weight you want to lose.
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Your training & nutrition planHow many sessions a week it takes, what each phase looks like, what it costs.
Short on time? Same numbers, fewer questions.
Step 1 of 4
THE BASICS
These four numbers are what every calorie target is built on. Nothing here leaves this room.
The Mifflin-St Jeor equation uses this to estimate resting metabolism. It's a starting number, not a label.
Step 2 of 4
WHERE YOU WANT TO BE
Be honest about the target and the timeline. If it's too aggressive I'd rather tell you now than sell you a fantasy.
Step 3 of 4
HOW YOU MOVE NOW
Your daily activity changes your calorie target more than almost anything else. Pick what's true this month, not what was true last year.
Step 4 of 4
HOW YOU EAT NOW
This is where the plan gets built around your life instead of someone else's.