Work out your daily calories, get clear plant-friendly macro targets, and answer six quick questions to find the one change that will make the biggest difference to your energy this week. No tracking apps, no jargon, no pressure.
These figures are an estimate based on well-established formulas, a sensible starting point rather than a rule. Your real needs shift with sleep, stress, training and life. Start here, then adjust based on how you feel and how things progress.
Please fill in your age, height and weight so the calculation works properly.
Calories tell you how much. Macros tell you what that food is doing for you. Here is how to think about each one, with plant-focused sources that make hitting your targets genuinely easy.
The one most people under-eat, especially on a plant-based diet. Protein keeps you full, protects your muscle while losing fat, and supports recovery from training. Aim to include a proper source at every meal, not just dinner.
Your main energy source for training, work and thinking clearly. Carbs are not the enemy. The aim is quality and consistency: mostly whole sources, with plenty of fibre to keep you full and your digestion happy.
Essential for hormones, brain health and absorbing certain vitamins. Fats are calorie dense, so portions matter more here than anywhere else, but cutting them too low usually backfires on energy and mood.
Six honest questions. Answer how things actually are, not how you would like them to be. At the end you will get one quick win, the single change likely to give you the best return this week.
1.How many hours of sleep do you get on a typical night?
2.How many of your daily meals include a proper protein source?
3.How much water do you drink across a normal day?
4.How many portions of vegetables or fruit do you eat most days?
5.How much do you move outside of any planned exercise?
6.How often do meals happen by plan rather than by panic?
Please answer all six questions first, it only takes a moment.
Pop your details in below and I will send your welcome email so you have somewhere to save your numbers, plus a few simple plant-based meal ideas to help you hit your protein target without overthinking it.
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Numbers are a brilliant starting point, but real change happens when your nutrition fits your life, your schedule, your tastes, your goals. If you'd like a plan built around you, with weekly check-ins and honest accountability, I'd love to help.
Prefer a chat first? Reply to the welcome email after you submit your details above and we'll find a time.