60 seconds. Real numbers.
Question 1 of 6

Fat loss and muscle gain, together. Biological sex?

Question 2 of 6

How old are you?

Enter an age between 18 and 90.
Question 3 of 6

Your height?

Enter a valid height.
Question 4 of 6

Current weight?

Enter a valid weight.
Question 5 of 6

Which sounds most like you right now?

Be honest, not hopeful. This sets your lean mass, which everything else is built on.

Question 6 of 6

How active is a normal week?

Your daily calorie target
0
kcal / day
Protein
0g
Lean mass
0kg
Maintenance
0
Recomposition phase

Fat loss and muscle gain at the same time: eat in a controlled deficit, anchor every meal with protein, train, and the fat funds the muscle.

That's the headline. Want the full protocol?

Free, sent to your inbox in the next two minutes:

  • Your full macro split, protein, carbs and fat, in grams
  • Your per-meal protein anchor, so you hit the number without weighing every bite
  • Your 5-day default week: what those calories actually look like on a plate
  • The adjustment rule: what to change, when, and by how much
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One protocol email, then five short days of how to use it. Leave whenever you like.
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Check your inbox (and the promotions tab). Your macro split, your protein anchor and your 5-day default week are on the way.

While you wait, I keep a few 30-minute discovery calls each week to go through your numbers properly. No pitch, and you keep the plan either way.

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