YOUR SHORTCUT TO THE KNOWLEDGE YOU NEED TO LIVE A LIFE YOU DESERVE

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*This should be only used as a guide and close monitoring of progress is vital. Adjust as needed and start to make some fantastic fat loss or muscle gain progress.

YOUR CALORIES EXPLAINED

Calorie Deficit / Surplus %: To lose weight/body fat you need to be in a calorie deficit, ie eating less than your TDEE. So use the negative percentages to do this. If your goal is to build muscle, a small surplus is optimal (though not always necessary). Therefore, select positive percentages to create an energy surplus.
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Target Calories: Using all the information you've entered, this is the amount of calories you need to consume to achieve your goal.

​YOUR MACROS EXPLAINED

PROTEIN: Protein helps you build muscle #gains. And it minimises hunger by keeping you feeling fuller for longer. 

FAT: Fat doesn’t make you fat. In fact, it’s essential for health, so don't avoid it.
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CARBS: Carbs aren’t essential, but they are the body’s preferred source of energy and a good source of fibre. So have them if you want.

* Specific results mentioned on this website should be considered extraordinary and there are no “typical” results.  As individuals differ, then results will differ.
​If you have any questions or queries then all you have to do is email me.