Fat Loss Starter Playbook

A four-week protocol for starting a fat loss phase without guessing at your numbers.

Who this is for: Anyone starting a fat loss phase for the first time, or restarting after a break.

1
Get your baseline
Run the Macro Calculator with your real age, weight, height, and activity level to get a real maintenance-calorie estimate, not a guess.
2
Set a 15–20% deficit
Pick Fat Loss as your goal in the calculator so it builds a moderate, sustainable deficit rather than an aggressive one.
3
Log every meal for 14 days straight
Use the photo scanner for anything you’re not logging manually, the goal is an honest two-week baseline, not a perfect one.
4
Check the trend, not the day
After two weeks, look at your weight trend in the dashboard. If it’s flat, your deficit is smaller than estimated, adjust down by 100–150 calories.
5
Protect protein first
If you need to cut calories further, take it from carbs or fat before protein, protein is what keeps the loss mostly fat, not muscle.

Ready to run this playbook?

For yourself

Track your own meals, free

Snap a photo of your plate and see calories and protein. No card needed.

For trainers, dietitians and gyms

Try it with your clients

See what they eat and whether they trained, every day. 14 days free, no card. Clients use it free.