Two things my clients use between sessions. Free, no sign-up, nothing leaves your phone.
Lose, maintain, or gain: this is the number of calories a day that gets you there. It is an estimate from your size, age and activity, and it is where we start the conversation. Fine-tuning happens on your setup call.
Mifflin-St Jeor formula with standard activity multipliers; one pound of body fat is treated as about 3,500 calories. Estimates only, not medical advice. Protein, meal timing and the rest get set on your call with me.
If nutrition is part of your program, you keep a food log. That is the deal. Search a food, enter how much, add it. Your day totals sit against your target. At the end of the day, tap Copy and text it to me. Everything stays on your phone.
| Food | Amount | kcal | P | C | F |
|---|
Values are per 100 g. Search covers USDA FoodData Central, about 400,000 foods including brands, plus a short list of island basics. The Packaged foods button searches Open Food Facts as a second source. Protein, carbs and fat in grams.
Then we set it up properly: one 30-minute call, before your first session, where we pick your target, your foods, and how you log. That way it never takes time away from training. Ask me at your Movement Screen.