SEC 00 / NUTRITION
Your Numbers, On The Board
Calories, protein, carbs, fat, fiber and water for your phase — plus a sample day that adds up. No email required.
Daily targets
Fill in your numbers above to see your daily targets.
SEC 01 / QUESTIONS
About These Targets
Is the diet extreme?
No. A fat-loss phase here is a 20 percent cut off your maintenance calories with protein held high. Nothing goes to zero and nothing is weighed on a stage schedule.
How accurate are these numbers?
They are a starting point from the Mifflin-St Jeor formula, not a verdict. Run them for two weeks, watch the scale and the mirror, then adjust.
Do I have to hit protein every day?
Protein is the one target worth defending. It is what keeps muscle on you while calories are down.