Nutrition
Food is an input, not a punishment.
Use the calculator for a starting estimate of your daily calories and macros. Then hold it steady long enough to learn something from it — that is where the return is.
Fill in your numbers above to see your daily targets.
Get In TouchQuestions
Asked most often.
Plain answers, no rules you cannot keep.
Do I need to eat more protein after 45?
Most women I work with do. Protein is what lets the training you did on Monday still be there in a month, and it protects muscle through perimenopause and after. We start with a realistic target spread across the day, not one large dinner.
Is this a diet?
No. Nothing is eliminated and nothing is weighed forever. Strengthening physical health also means taking care of your overall wellbeing, so we work on protein, fibre, water and meal rhythm — the inputs that hold up on a hard week.
The calculator gave me a number. Now what?
Treat it as a starting estimate, not a verdict. Hold it for two weeks, watch your energy, training and sleep, and adjust from what your body reports back. If you would like help reading those signals, get in touch.