No guesswork. No cookie-cutter plans. Track your baseline, find your numbers, and follow the exact path your body needs — one phase at a time.
This week has one job — give us real data to build from. Don't change a thing about how you eat. Don't clean it up. Just track it honestly.
Pick one and stick with it for the week.
Every meal, every snack, every drink with calories. The real version, not your best version.
Track two things each day: total calories and total protein in grams. Everything else is secondary for now.
At the end of the week, add up each total and divide by the number of days you tracked.
Example: 13,800 total calories ÷ 7 days = 1,971 cal/day average. Same math for protein.
Enter those two averages below when you're ready — that's where Week 2 begins.
Enter your stats and your Week 1 averages. We'll calculate your maintenance calories (TDEE), show you exactly where your baseline sits, and tell you your move.
Plateaus, adjustments, anything that doesn't sit right — bring your numbers to your monthly coaching call and we'll work through it together.