Step 1 of 8

What's your gender?

Male

Female

Step 2 of 8

Where do you want to end up?

Pick your goal — we'll use your stats next to work out your goal weight and timeline.

Step 3 of 8

years

Step 4 of 8

Step 5 of 8

Step 6 of 8

Outside of dedicated walking — we'll add that separately.

Step 7 of 8

0.5–1.5 lb/week is the sustainable range. Higher is possible, but harder to stick to.

1.0lb / week

Maintain3 lb/wk

Step 8 of 8

Make sure you can do this every single day — don't go too high.

4,000steps / day

020,000 steps

Your plan

Maintenance

— kcal

Target intake

— kcal

Daily steps

—

Try more or fewer steps — watch the numbers above update

4,000steps / day

020,000 steps

Try a different pace — watch the numbers above update

1.0lb / week

Maintain3 lb/wk

Your goal

Goal weight

— lb

Time to get there

— wks

Your numbers are step one. Here's the exact method I used to lose 23 lbs in 45 days — no running, no workouts, no dieting.

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