Syris Sky Nutrition & Fitness
YOUR ROADMAP From number to results Here's exactly how this works, step by step. 1 Find your maintenance calories Your body's baseline — the exact calories you burn each day just existing. Everything starts here. ← USE THE CALCULATOR 2 Build your plate What a full day of eating looks like at your number. Protein, carbs, fats — simplified into real meals. MEAL GUIDE IN YOUR EMAIL 3 Set your deficit or surplus Eat slightly below to lose fat. Slightly above to build muscle. Small gap, big results over time. YOUR TARGET SHOWN IN RESULTS 4 Meal prep around your target Consistency beats perfection. Simple meals that hit your numbers without overthinking it. WEEKLY PREP GUIDE 5 See real results Your body follows the math. Every single time. Trust the number. Stay consistent. Watch it work. The only thing left to do is start →

Find your maintenance calories

Knowing your maintenance number is the foundation of every health goal. Whether you want to lose fat, build muscle, or stay where you are, it all starts here.

Takes about 2 minutes

Step 1 of 7

What's your goal?

This shapes everything. Your calories, your eating window, all of it.

or

Step 2 of 7

Your stats

Used to calculate your basal metabolic rate.

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Step 3 of 7

Roughly what's your body fat?

A rough range is enough, this sharpens your numbers significantly.

Step 4 of 7

How active are you?

Be honest, most people overestimate this.

Step 5 of 7

What's your eating like now?

No judgment, this tells me where you're starting from.

Step 6 of 7

Do you track your calories?

No right or wrong answer here, this helps me meet you where you are.

Step 7 of 7

Your fat loss target

This lets me calculate your exact deficit and a realistic goal date.

That pace would drop your calories too low. I'll adjust to a safe minimum.