Nutrition

Know your numbers.

People ask me for meal plans all the time. Start here: put in your details and get the daily targets I'd use to help you lose weight.

Fill in your numbers above to see your daily targets.

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Do I have to hit these numbers exactly?

No. Get close most days. Consistency beats perfection. Hit your protein, stay near your calories, and the weight comes off.

Why is protein so high?

Protein protects the muscle you're building while you lose fat, and it keeps you full. It's the one number I'd ask you to take seriously.

Can I still eat foods I like?

Yes. A plan you hate is a plan you quit. We fit the foods you enjoy into your targets so you can keep going for years.