Tool flow

Fat Loss Starter Kit

Set up a fat loss plan without guessing. Find your calories, lock in your macros, and pick a few metrics to track.

Find your Total Daily Energy Expenditure, the number of calories you burn each day. This is your starting point for any fat loss plan.

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Split your calories into protein, carbs, and fats set up for fat loss while holding onto muscle.

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Dial in your protein target. Protein is the one to get right first if you are trying to hold onto muscle while you cut.

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Pick a calorie deficit you can actually stick to. Aggressive cuts tend to stall; steady ones tend to work.

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Estimate your current body fat percentage so you can track changes beyond the scale.

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Set a realistic goal weight based on your frame and height.

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Ready to start?

Jump into the first step and start building your plan.