Work ends at five. You start at 5:01.
Fat loss formula
Enter your numbers and get your daily calories, protein, fats and carbs. Built for guys with a 9‑5.
Eat this many calories a day
2,300cal
Maintenance is about 2,800. You're eating 500 under it.
How to use your numbers
- 1Hit your protein every day. That's what keeps your muscle while you lose fat.
- 2Stay close to your calories. Fats and carbs can move around a bit day to day.
- 3Weigh yourself every morning and watch your weekly average, not the daily number.
- 4Weekly average not dropping after 2 weeks? Take off another 100 to 200 calories.
Want this built around your schedule?
Numbers are step one. In the Smart Track Recomp Program at 5:01 Coaching, I build your meals, training and weekly check-ins around your 9‑5.
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5:01 Coaching · Coach Ibra · Estimates for healthy adults. Not medical advice.