Weight Loss Resources

Protein & Calorie Tracker

Lets not overcomplicate the diet. As complex as our individual bodies & needs can be, a simple system to track weekly calories & daily protein is all you need to see results at the rate you choose. Click ‘DOWNLOAD’ to get the FREE Protein & Calorie Tracker.

After downloading the tracker, follow the link below to calculate your daily goal for maintenance calories. This number is the number of calories you may consume on a daily basis for your body to maintain it’s current weight. Here are a few helpful tips to make the tracker more effective for you:

Aim for 0.8-1.2 g of Protein per pound of body weight. If your goal is to lose more than 25lbs, the protein intake calculation should match your goal body weight. Estimate about 3,500kcal per pound of body fat. This means that in order to lose 1lb of fat, you must eat 3,500kcal under your maintenance calories.

• More than 85% of people who lose over 10lbs put that weight (and more) back on within 18 months of dieting.

• Shoot for no more than 2lbs of weight loss per week (total weekly caloric deficit of 7,000kcal or less). This means having a target daily caloric intake no more than 500kcal below your current maintenance intake.