Fat loss has one non-negotiable first step: the right calorie target. Enter your details and I'll calculate your exact fat-loss calories and macros — the same math I use with my clients.
Sedentary
Desk job, little exercise
Light
Train 1–3x / week
Moderate
Train 3–5x / week
Active
Train 6x+ or active job
Not sure? Pick one level lower — most people overestimate.
Fill in age, weight and height to continue.
One step from your results
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Step 1 — Your target
Eat this. Lose fat.
Daily calories for fat loss
0 kcal/day
0
PROTEIN g
0
CARBS g
0
FATS g
The method · 4 steps
1
Calories — the only thing that burns fat
No food is "fattening." No food "melts fat." A deficit burns fat — eating below what you burn. Your number above already has the deficit built in: 0 kcal a day. Hit it consistently and you will lose fat. That's the whole engine.
The mistake
Cutting too hard. Crash deficits torch muscle, wreck your energy, and stall after two weeks. A 500-calorie deficit is the sweet spot — fast enough to see it, slow enough to keep it off.
2
Protein — so you lose fat, not muscle
In a deficit your body will burn muscle for fuel unless you give it a reason not to. Protein is that reason. Your target: 0g a day. This is what keeps the weight you lose coming from fat, so you end up lean and hard — not just smaller.
The mistake
Undereating protein. Most people guess and land at half what they need. Anchor every meal around a protein source first, then build the rest of the plate around it.
3
Train to keep it — weights first, cardio after
This is the step that decides whether you look lean or just skinny — and the one almost nobody does right. The rule: lift weights first, do cardio after. Three reasons it works:
You burn more fat. After lifting, your stored carbs (glycogen) are low — so cardio pulls from fat for fuel instead.
You protect muscle. Fresh muscles mean heavier lifts and more growth stimulus. Cardio first leaves you pre-fatigued and lifting light — less muscle, less metabolism.
You need less of it. Already warm and tired from lifting, your heart rate climbs faster. 20–30 minutes of incline walking after weights does the job of an hour of fresh cardio.
What nobody tells you
Don't swap that incline walk for HIIT. After a heavy session, HIIT stacks fatigue on your nervous system and tanks your next workout — sabotaging the exact muscle that keeps you lean. Low-intensity walking burns the fat without the cost.
4
Cardio as a tool, not a crutch
The more muscle you build, the more calories you burn at rest — even sleeping. That's why lifters stay lean eating more than you'd expect, while people who only do cardio stay stuck. Use cardio to accelerate the deficit, never to create it. Steps 1 and 2 create it. Cardio just speeds it up.
The mistake
Living on the treadmill. Endless cardio with no lifting shrinks you and your metabolism together — so the second you stop, the fat comes back. Build the muscle. The muscle does the work for you.
Your weights-first week
MonPush+ 25 min incline walk
TuePull+ 25 min incline walk
WedRest8k steps
ThuLegsskip cardio — recover
FriUpper+ 25 min incline walk
SatOptional+ 30 min incline walk
SunRestfull recovery
Incline walk = 12% incline, ~3 mph. You should be able to talk but not sing. That's the fat-burning zone.
You've got steps 1, 2 and 4. Step 3 is the hard part.
Calories, protein and cardio you can run yourself with what's above. But the training — the part that actually builds the muscle that keeps you lean — needs structure, progression, and the right exercises in the right order. Guesswork in the gym is where most fat-loss attempts quietly die.
That's exactly what my 5-Day Plan is: every workout in your weights-first week, built out exercise by exercise. Video tutorials, progress tracking, and swaps if your gym is limited. The system behind 15,000+ transformations.
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Your numbers, your method, and your weekly plan — saved in one place. Train weights first. Cardio after. Always.