Find your numbers
Your starting calorie and protein targets, in under a minute. No email required.
Your starting calorie and protein targets, in under a minute. No email required.
Aggressive isn't available at your current body composition, not enough to spare without losing muscle instead of fat. Steady or Slow & Sustainable will get you there properly.
Aggressive gain isn't available at your current body composition, adding more fat on top isn't the move here. Lean gain or Standard will build muscle without undoing progress.
DAILY CALORIES
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DAILY PROTEIN
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Your selected rate would've dropped you below a safe minimum, so this number's been adjusted upward to protect your energy, training and hormones.
That's your starting point, built from your own numbers, not a generic chart. Track it consistently for two weeks. No movement in the right direction? Adjust by 100-150 calories and reassess.
Want these numbers sent to your inbox?
I'll also send a quick reference guide showing exactly which foods count toward your protein, carbs and fat, plus how to actually build meals around your numbers.
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