A starting number, so you can stop guessing and go live.
Guessing is its own kind of stress. Put your details in, take the numbers as a horizon line, and then eat food you actually like inside them. Balance holds up long after a strict plan has quietly fallen apart.
Fill in your numbers above to see your daily targets.
Get In TouchIs this number a diet?
No, and I would not give you one. I refuse the strict diet approach. This is a starting range so you stop guessing — calories, protein, carbohydrate, fat, fiber and water for a normal day. You eat your own food inside it, and we adjust as your body answers.
Why is protein the number you care about most?
Because building muscle is an instruction to add something to yourself, and muscle has to be fed. Protein at every meal is the one habit that changes results fastest, and it is far easier to keep than counting every bite of everything else.
What if I go over it some days?
Then you had a normal week. Some days land over, some under, and the month is what changes your body. Treat the number as a horizon line, not a cage. A plan that cannot survive a birthday dinner was never going to survive a year.