Get lean. Keep form.
Free, science-based tools for busy people who want to lose fat, keep their muscle and stand a little taller. No sign-up, no fads.
Start with your calories →The toolkit
01
TDEE & calorie deficit
Your maintenance calories and a safe fat-loss target.
02Protein intake
How much protein to eat, and how to split it across meals.
03Body fat estimate
The U.S. Navy tape-measure method, in two minutes.
04Goal weight timeline
A realistic finish date, with milestones.
05Waist-to-hip & posture
Where you carry fat, plus a wall-test posture check.
How we think about fat loss
Energy balance first
A modest, steady calorie deficit beats any "magic" food or supplement.
Protect your muscle
Enough protein plus strength training means the weight you lose is fat.
Measure more than weight
Waist, body fat and posture show progress the scale misses.
Show the sources
Every tool explains its formula and where the numbers come from.
Coming soon: the 7-day LeanForm starter plan
A free week of simple meals, short workouts and daily posture resets, built around your numbers.