The Numbers
The Numbers
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Work out exactly what your body needs, in about four minutes.
Almost every plan people follow fails for the same boring reason. They never worked out their own numbers, so they were guessing from day one.
Generic advice like "eat 1,500 calories" fails because it is not built for you. A 200 pound person and a 140 pound person burn completely different amounts of energy and need completely different targets. This gets you your own.
What's inside
- Your maintenance calories, with an honest activity multiplier guide so you do not overestimate.
- Your target, whether you are losing fat, gaining muscle, or holding steady.
- Your protein target, the number that decides whether the weight you lose is fat or muscle.
- A reference card with all your numbers in one place, fillable and screenshottable.
Fillable, type straight into it
Every blank is a real form field. Tap and type on your phone, tablet or computer.
MAINTENANCE · DEFICIT · SURPLUS · PROTEIN
Free instant download. Fillable PDF.
Forever Building.
General educational information, not medical or nutritional advice. Speak to a doctor or registered dietitian before making significant changes to your diet or training, especially with an existing health condition, if pregnant, or under 18.
