Start with your numbers
Enter what you're working with and you'll see the daily targets I'd start you on — calories, protein, carbs, fat, fiber and water, plus a sample day that adds up to them.
13 to 100.
50 to 700 lbs.
48 to 90 inches.
Fill in your numbers above to see your daily targets.
Phases, not rules
Your food should have the same phases as your training. Build phases eat more. Fat-loss phases eat less. Maintenance is a real phase, not a failure — it's where your body gets used to being this size.
Most women I meet have spent years in a permanent half-deficit: never enough to lose, never enough to build. We fix that first, and usually the scale starts moving because you're eating more, not less.
Nothing gets banned. We work with the food you already buy, adjust the portions and the protein, and change things on purpose when the numbers stall for three weeks.
The ones I get most
- Is the diet extreme?
- No. The calculator uses a moderate deficit of about 17 to 18 percent, never a crash. Nothing is banned and you should not need to be hungry for it to work.
- Do I have to compete to eat like this?
- No. These are the same numbers I'd give any woman building muscle and losing fat, whether she ever steps on a stage or just wants to keep up with her family.
- Can I get results naturally?
- Yes. Everything here runs on food, training, sleep and consistency. It's slower than the internet promises and it's the only version I coach.
- Why is protein so high?
- Protein is what protects the muscle you're building while you're in a deficit. It's also the most filling thing on your plate, which makes the deficit livable.