Better You Better Society
Lose Fat &
Build Muscle
To lose fat and build muscle, you must know your calories and your protein. Use the calculator below to get started.
Know Your Numbers
Macro Calculator.
Plug in your weight, body fat, and activity level. We'll give you a calorie target and a protein goal to hit every day.
This becomes your daily protein target: 1 gram per pound of ideal body weight.
Steps per day — pick your level. Train hard 4+ days/week? Go up one level. Not sure? Pick the lower one.
Built For Your Numbers
Meal Guide.
Plan 1 — 1,300 calories / 175g protein
Need help hitting these numbers? Apply for coaching.
2 Premier Protein shakes
6 oz chicken breast, 2 cups veggies
6 oz chicken breast, 1 cup sweet potato, 2 cups veggies
1 cup strawberries
Consistency Wins.
Months of showing up beats two weeks of perfection. Print this. Save it. Run it for 30 days before you change anything.