High protein, moderate carb, calorie-deficit plan designed for sustainable fat loss without muscle loss.
Calorie surplus with 1.8-2.2g protein/kg to fuel hypertrophy and recovery.
Learn optimal protein sources, timing, and daily targets for your body type.
Use our full AI calorie & BMI calculator on the home page for a personalized daily calorie target based on your age, weight, height, and goal.
Go To Calculator