Nutrition · No extremes
Your numbers,without the fadattached.
Put in four honest numbers and you'll get calories, protein, carbs, fat, fiber and water for the goal you pick — plus a sample day so it stops being abstract. Nothing banned, nothing weighed to the gram unless you want to.
Fill in your numbers above to see your daily targets.
Run it for two weeks
Hit the calorie and protein number on average, not perfectly. Then look at your weekly average weight, not a single morning.
Adjust once, not weekly
Losing too slowly? Add steps first. Losing faster than two pounds a week? Eat a bit more — that pace costs muscle.
Lift while you do it
Calories decide the weight. Strength training decides whether it comes off as fat or as everything at once.
Nutrition questions
The ones I getevery week.
How accurate is this calculator?+
It's a well-tested estimate, not a lab test. The formula gets most people within a couple of hundred calories, which is close enough to start. After two weeks your weekly average tells you whether to nudge it up or down.
Do I have to weigh my food to hit these numbers?+
No. Most people get close enough with a palm of protein at every meal, a fist of carbs, a thumb of fats, and vegetables on top. Weighing for a week can be useful when progress stalls, because that's usually where hidden calories live.
Why is protein so high?+
Protein keeps you full and tells your body to hold onto muscle while the fat comes off. Skip it and you lose weight the bad way — smaller and softer instead of smaller and stronger.
What if I work nights and eat at strange hours?+
Meal timing matters far less than the daily total. Hit your calories and protein across the hours you're awake, and put the biggest meal wherever it keeps you sane after a shift.
The scale hasn't moved in two weeks. Should I cut calories?+
Not yet. Two flat weeks is a Tuesday, not a plateau. Three to four weeks of a flat average with consistent food and steps is a real stall — and even then, add movement before you subtract food.
One step, that's it
Let's get youstronger and more confident.
Send me a message and tell me where you're starting. I'll take it from there — and I refuse to let you quit on it.
Or call (626) 404-6802