Right, forget everything you've been told about cutting carbs and going for more runs. There are genuinely only two numbers that matter for fat loss. Fill this in and I'll tell you exactly what yours are.
What's your goal?
Biological sex
Your stats
yrs
kg
cm
Average daily stepsBe honest here. Most people overestimate how active they are. Check your phone if you're not sure, it's probably lower than you think.
How aggressive do you want to be?Both options work. The aggressive one just requires more consistency.
A 500 calorie deficit is the sweet spot for most people. You'll lose fat at a solid rate without feeling like you're constantly starving. This is where I'd start most people and it's what I used for the majority of my own 8 week phase.
A 750 calorie deficit will get you results faster, but it does require more discipline. The key is making sure you're eating plenty of high volume, high fibre foods, think vegetables, fruit, and bulky meals that fill you up without packing in the calories. If you start feeling rubbish, scale it back. There's no prize for suffering.
Please fill in all fields before calculating.
Your Targets
0Calories / dayHit this every day
0Protein / day (g)Non-negotiable
That's genuinely it. Your main focus should be hitting your calorie target and then hitting your protein target. Please really don't try to overthink the rest. It can be really easy to massively overcomplicate this. We want to keep it simple and as easy as possible, to make it a doddle for you to stick to long enough so you really start to see results.
Full Macro Breakdown
Protein0g
Carbohydrates0g
Fats0g
These are rough starting points. Don't stress about hitting them perfectly. Calories and protein are what matter most. The carbs and fats will sort themselves out once you're nailing those two.
Right, you've got your numbers.
The hard bit isn't knowing them, it's actually doing something with them. If you want me to build a plan around your actual life and make sure you follow through on it, book a free 20 minute call below.
