Plug in your stats. Get your calories, protein, carbs, and fat — the same math I use with my 1:1 clients. Then grab the free tips below.
Estimated maintenance: – calories per day.
Drop your info and I'll send your numbers plus the full breakdown straight to your inbox.
Before you touch a weight, understand these. They'll save you years.
Most people do four sets going through the motions and call it a workout. One all-out set — where you physically cannot do another rep — builds more muscle than four lazy ones. Stop counting junk sets. Train less. Mean it more.
Program hopping is why you're stuck. New plan every three weeks, starting over every month. Pick one solid plan, run it for 12 weeks straight, and watch what consistency does. The best program is the one you actually do.
The calculator gives you numbers. My 1:1 coaching gives you the plan, the adjustments, and someone watching every week.
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