Calories & nutrition
Maintenance calories, macros, protein and water intake.
These build on each other: a resting rate, then an activity multiplier, then a split into protein, fat and carbohydrate.
- Calorie deficit What to eat, how fast the weight comes off, and how long it takes.
- Macros A calorie target split into grams of protein, carbohydrate and fat.
- Protein intake How much protein a day, as a range rather than a number.
- TDEE & calories Daily calories to maintain, lose or gain, with a macro split.
- Water intake A starting figure from your weight and how much you train.