Take the first step to understanding 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 9
How long have you been training?
This lets me calculate a realistic muscle gain projection for you.
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
What's your biggest struggle?
Pick the one that hits closest to home.
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.
Your results
Here's where you stand
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Daily maintenance calories
S
Syris Sky
Lost 30lbs using this exact system
Enter your details and I'll send your exact calorie target, goal date, and my favorite meal to stay on track without compromising my goals.
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