Coach Luke
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
  • Free, unsubscribe anytime
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.

By day five you have

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

01

Find your maintenance calories

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

02

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

03

Set your protein

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

04

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

05

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

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, NASM-certified personal trainer and NESTA nutrition coach
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

Your real number is five days away

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