01
Your stats
Nothing here gets saved or sent anywhere. It's just doing the maths.
Female
Male
Pull this from your phone's health app — real 2-week average, not the goal.
02
Which range fits you?
The scale can't tell us this — you can. Pick the range that's honestly closest right now. This is data, not a judgment call.
Fill in your stats and pick a range above.
Your estimated maintenance
— cal / day
realistic range —
Body composition—
Lean mass —
Fat mass —
BMR
— cal
Protein target
— g / day
What this means: this is built from your lean body mass — the muscle you're actually carrying — not just a height/weight formula. If you've been under-eating for months (or years), your real maintenance may be sitting lower than it should — and jumping into another deficit from here just adds to the debt. That's what a structured reverse diet is built to fix.
Estimated using the Katch-McArdle equation (lean-mass based BMR) with a movement and training-adjusted activity multiplier. Visual body-fat ranges are approximate — everyone stores fat differently. This is a starting point, not a prescription.
03
Pick your protocol
Maintenance and recomp are unlocked straight away. The cutting protocols are — deliberately — behind a quick email, so I can send you the structure that goes with the number.
Want a plan built around your body?
This number is the starting line, not the whole plan. If you want it turned into an actual structure — food, training, and a coach checking in — I'm one message away.
Enquire now!