Start with a number, not a rule.
Put your details in, get an honest estimate of your calories and macros, and use it as a starting line. Then we adjust with real feedback. That's the whole method — no forbidden foods, no fourteen-day cleanse.
Fill in your numbers above to see your daily targets.
Get In TouchAre these numbers a diet?
No. They're a starting estimate from your height, weight, age and activity. Eat around them for two or three weeks, watch what your body and your training actually do, then adjust. The first number is a hypothesis, not a verdict.
Why is the protein target so high?
Because you're training to keep and build muscle, not just to weigh less. Protein protects the tissue that makes you strong, keeps you fuller, and makes everything else easier to get right. If one number is worth hitting, it's that one.
What do I do on travel weeks when nothing is measurable?
Hit protein, eat vegetables when they're available, and stop tracking the rest. A routine that travels well beats a perfect week you can only have at home. Consistency across a messy month wins every time.