One minute, science-backed (Mifflin-St Jeor, the same equation used in clinical nutrition), and you keep the whole answer. No email required <3
your real number
Which units feel like home?
Pounds or kilograms, whatever your brain thinks in.
Pounds, feet and inchesUS units
Kilograms and centimetersMetric units
Pick one so we can keep going!
Tell me about you.
The formula uses biological sex and age to estimate the energy your body uses just being alive. Which is a lot, by the way!
Female
Male
Select an option and enter an age between 18 and 90.
Height and current weight.
Just data for the math. This number does not get an opinion about you.
Fill in your height and weight to continue.
What does a normal week of movement look like?
Be honest, not aspirational! We build from where you are, and where you are is fine.
Mostly cozyDesk days, not much planned movement right now
Lightly movingWalks or workouts 1 to 3 days a week
Consistently movingTraining 3 to 5 days a week
Very activeTraining 6 to 7 days a week or on your feet all day
Choose the one that sounds most like your week.
What are we working toward?
Two of these lean you out at different speeds. One reshapes you right where you are. All three keep you properly fed!
Lean out, steadyFor visible change on a real timeline. Roughly a pound a week, while your protein protects the muscle and the sculpt
Lean out, gentleSame direction, softer pace, about half a pound a week. Built to survive brunches, birthdays, and trips
Maintain + recompEat at your maintenance, lift consistently, and let your body quietly reshape itself
Pick the one that sounds most like your goal.
Your daily number
0
calories per day
Yes, really. That 1,200 number you've seen everywhere was never yours.
0gprotein per day, your sculpting nutrient. This one is worth paying attention to!
Your maintenance (what your body runs on)0
Roughly how that splits0
What to expect0
What this looks like on a plate
You don't need a tracking app to hit this. Three plates a day, built like this, gets you basically there:
A palm-sized protein at every meal: chicken, fish, eggs, greek yogurt, tofu, lean beef
A complex carb: sweet potato, rice, sourdough, fruit. Yes, carbs. A life without them is a sad life!
Veggies you actually like, cooked how you actually like them, mix the colors when you can
Healthy fats ride along for free: olive oil, avocado, the good butter
These are evidence-based estimates, not medical advice. If you have a health condition or a complicated history with food, please loop in a professional who can look at the whole you.
If you've done the low-carb thing, the 75 Hard, the Whole30, the "I'll just eat less this time" thing, you already know how it goes: it works for a minute, your energy tanks, and you're starting over on Monday feeling like the problem is you. It was never you. Those plans had you eating less than your body actually runs on. Here's the logic.
Running on empty backfires
When you chronically under-eat, your body adapts. It slows down, holds on, and borrows from your muscle to keep the lights on. Which is exactly the opposite of the strong, sculpted thing you were going for. Feeding your body enough is what lets it change.
Protein is the sculpting nutrient
Muscle is what gives you that pulled-together, lean, strong look, and protein is what builds and keeps it. That's why your protein number gets its own spotlight up there. Hit it most days and everything else gets easier.
Sustainable beats extreme, every time
A number you can live with on a Tuesday, at a birthday dinner, on the Italy trip, is the number that changes your body. The extreme one changes your mood for two weeks and then hands you right back to square one. We don't do square one anymore!
Hi bestie, I'm Alex. I had to unlearn all of this too.
I'm a coach and a former ICU nurse, and I spent years doing exactly what you've been doing: eating as little as possible, doing endless cardio, and wondering why I was exhausted and still not seeing the body I was working so hard for.
Everything changed when I started eating enough, lifting weights, and treating food like fuel and joy instead of a math problem I was failing. That's what Reset & Remodel is built on: strength, nutrition, mindset, and longevity, with actual joy baked into every part of it.
The calculator gave you the number. The fun part is building a life around it that you genuinely love living!!
xoxo, Alex
The number is the start. The remodel is the fun part.
If you've had a calorie target before and it still didn't stick, the number was never the problem. What was missing was everything around it.
Reset & Remodel is so for you if:
You've tried every plan on the internet and you're done starting over on Mondays
You want to feel strong, confident, and genuinely hot in your body, on your terms
You want your brunches, your birthday dinners, and your trips built into the plan, not banned from it
You're ready to learn the why, so you never have to outsource your health to a random app again
It's probably not for you if:
You're looking for a two-week extreme fix and don't mind landing back where you started
You want someone to hand you rules instead of teaching you to trust yourself
Joy is not on your list of goals. It's at the top of ours!
You have your number. Now let's build a life you love around it.
Reset & Remodel is my 1:1 coaching: custom training, nutrition guidance built around foods you love, and the mindset work that makes it all finally stick. Come see what it looks like!
