Fuel, Not Punishment
Your dailynumbers.
Calories, protein, carbs, fat, fibre and water — plus a sample day written as real meals instead of macros only.
Fill in your numbers above to see your daily targets.
Questions
About thesenumbers.
- Are these numbers exact?
- No. They're a well-established estimate from the Mifflin-St Jeor equation. Your real intake gets adjusted against two weeks of your own weight and food data, which is what coaching is for.
- Do I have to cut out the food I like?
- No. Protein gets anchored first, then the rest of the plate is yours. Fuel, not punishment — real meals you'd order anyway, inside the numbers.
- Why isn't the deficit bigger?
- Because aggressive cuts cost muscle, sleep, training quality and mood, and every one of those makes the next month harder. Around 15 to 20% under maintenance loses fat steadily and stays liveable.
- The scale hasn't moved in a week. Do I cut more?
- Almost never. A flat week is normal water noise. Compare a fortnightly average to the fortnight before, and check steps, sleep, training quality and weekends before touching calories.
Numbers are the easy part.
Holding them for six months is the part I coach. Daily check-ins, weekly calls, food you actually want to eat.