Glenn Faltenhine

Your numbers, the steady way.

Find the calories and protein that fit your body — built to keep your muscle, eat real food, and lose fat at a pace you can actually keep. No crash diets. No 30-day miracles. It’s not too late, and it’s not past you.

Tell me a little about you

Everything is calculated right here on your device. Nothing you type is sent or stored anywhere.

Sex

Female Male

Units

ImperialHeight in feet/inches · weight in pounds MetricHeight in centimetres · weight in kilograms

Age (years)

Height — feet

Height — inches

Current weight (lb) Goal weight (lb) — optional Only if you already have one in mind. No goal weight? Leave this blank — the calculator works fine without it. How active is a normal week? Be honest here — activity is the part people most often overestimate. If you’re torn between two levels, pick the lower one. We can adjust after seeing a two-week trend. Pick your pace Both are valid choices. Pick the pace that fits your comfort level and the speed of progress you want.

SteadyGentler pace A smaller deficit — about 12.5% below your estimated maintenance. Choose this if a larger deficit worries you or you want the easiest pace to settle into. StandardQuicker pace A larger deficit — about 20% below your estimated maintenance, so it scales to your body instead of subtracting the same 500 calories from everyone. Choose this if you want somewhat quicker progress and feel comfortable with a bigger gap.

Here are your numbers

A starting point, not a life sentence — we adjust as your body responds.

Aim for about

—

calories per day

— g

Protein

—

— g

Carbs

—

— g

Fat

—

25–30 g

Fibre

every day, from real food

—

How this works

Protein first. It protects the muscle you have — and muscle is what keeps you strong, steady, and independent.
A deficit fitted to you. No flat 500-calorie cut for everybody — your deficit scales with your estimated maintenance, then gets adjusted from your real two-week trend, hunger, and how life actually feels. Either pace can work; the right one is the pace you can live with and repeat.
Real food, real life. These numbers are built to fit family meals and a busy week, not a bodybuilder’s meal prep.