Free challenge

Find your real calorie deficit in five days

A free 5-day email challenge that walks you through five free calculators, one a day, so you finish with your maintenance calories, a safe deficit, a protein target, a step goal and an honest goal date. All five steps take about 45 minutes in total.

5 days
5 tools
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Your 5-day plan

Find Your Calorie Deficit in 5 Days

One short email a day, one step at a time.

1Find your maintenance calories10 min
2Set a deficit you can keep10 min
3Set your protein10 min
4Add your daily steps5 min
5Map your honest goal date10 min

About 45 minutes across the whole week.

Day by day

Five tools, one number you can trust

These are the same five calculations I run with every new client before we change a single meal, in the same order.

Find your maintenance calories

Run the TDEE calculator and pick an honest activity level, because most women choose one notch too high.

◷ 10 min

Set a deficit you can keep

Use the calorie calculator to subtract 300 to 500 calories and stay above the 1,200 floor.

◷ 10 min

Set your protein

Turn your calories into protein, carb and fat targets with the macro calculator, protein first.

◷ 10 min

Add your daily steps

See what your walking burns at your weight and add 1,000 to 2,000 steps a day each week.

◷ 5 min

Map your honest goal date

Get a realistic date range that already allows for plateaus, so a flat week never makes you quit.

◷ 10 min

By day five you have

Your honest maintenance calories
A deficit you can keep
A daily protein target
A realistic step goal

Is this challenge for you?

It is made for women who are tired of guessing, have tried 1,200-calorie apps, or keep restarting every Monday.

Right now

The numbers never add up

Every app gives a different calorie number
You eat less but the scale stays put
You eat back what your watch says
You quit when week two goes flat

After five days

A plan built on your numbers

One maintenance number from an honest activity level
A 300 to 500 calorie deficit you can hold
Steps counted once, never eaten back
A timeline that expects the week-two stall

Coach Luke

Personal trainer and nutrition coach for women

I have run these numbers for clients for more than 20 years as a NASM-certified trainer and NESTA nutrition coach. Getting them honest is the first step, because every plan after it is built on them.

Free calculators for calories and macros
Honest guides to calorie deficits
Weekly emails with practical, no-gimmick tips

Free 5-day challenge

Your real number is five days away

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general nutrition education, not medical advice, and every calculator gives an estimate. Do not eat below 1,200 calories a day unless a doctor is supervising you. If you are pregnant or breastfeeding, have diabetes, a thyroid or kidney condition, take medication that affects your weight or have a history of disordered eating, talk to your doctor or a registered dietitian before you start a calorie deficit.