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The information provided on this page is not intended to treat, cure, or prevent any disease or other physical concern...

Goal Weight Calculator

Fill out your details below to find out exactly how many calories required per day to reach your target weight, as well as what to eat, and when.

Gender:
Age:
Height:
ft..
in.
Weight:
lbs.
Body fat % (optional):
%
Daily activity:
I want to lose
lbs.
In

Daily Caloric Requirements

Maintain Current Weight:
Meet Weight Goal:
Maintain New Weight
(after reaching goal):

Based on your goals, activity level, and desired time frame, you should start at no more than 0 calories for day one of your regimen, and then adjust down over the course of the first week until you reach 0 daily calories (a 0% reduction).

SUGGESTED DAILY DIETARY REGIMEN:


  • 50% LEAN PROTEIN
    Week one: 0 protein calories per day, divided by 5 meals = 0 per meal (0 grams)

    Each day after week one: 0 protein calories per day, divided by 5 meals = 0 per meal (0 grams) *Each protein gram contains 4 calories

  • 40% HEALTHY FAT
    Week one: 0 fat calories per day, divided by 3 meals = 0 per meal (0 grams)

    Each day after week one: 0 fat calories per day, divided by 3 meals = 0 per meal (0 grams) *Each fat gram contains 9 calories

  • 10% COMPLEX CARBS
    Week one: 0 carb calories per day, divided by 2 meals = 0 per meal (0 grams)

    After week one: 0 carb calories per day, divided by 2 meals = 0 per meal (0 grams) *Each carb gram contains 4 calories

Meal 1, 3 and 5: protein and fat only.
Meal 2 and 4: protein and carbs only.

  • Protein: lean chicken, lean beef, salmon, or egg whites...
  • Fat: avocado, olive oil, coconut oil, unsalted butter, dark chocolate...
  • Carbohydrates: rolled oats or long-grain brown rice...

You can add as many fibrous vegetables as you want...

WHEN DO I EAT?

Meals will be split into 5 per day, and restricted to a window of 8 hours...

Meal 1: within 30 minutes of waking
Meal 2: two hours after meal 1
Meal 3: two hours after meal 2
Meal 4: two hours after meal 3
Meal 5: two hours after meal 4

Then fast for 16 hours (intermittent fasting). Repeat.

* Calorie-sourcing is far more important than calorie-counting...

* Intermittent fasting can be very helpful...

* Pair your protein and fat; isolate your carbs...

* Don't drink calories...

* Meal prep...

* VERY IMPORTANT: Stay hydrated...

* Winners cheat...

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