Free Guide · Interactive

The FlexibleNutritionFramework

Stop following meal plans built for someone else's life. Build your own — around your body, your goal and the life you actually live.

Calculate my numbers ↓ See meal plans
Calculator Meal Plans Plate Method Adapting Coaching
Step 1 · 2 · 3

Work Out Your Numbers

Enter your details below. This gives you your daily calories and protein for your goal — instantly. No guesswork.

Kilograms (kg)
Pounds (lb)
Mostly sedentaryDesk job, little training
Lightly activeTrain 3x, on feet some
ActiveTrain 4-5x, active job
Very activePhysical job + training
Fat loss
Maintain
Build muscle
—
Calories / day
—
Protein (g) / day
Protein —g Carbs —g Fats —g

These numbers are your starting point — not gospel. Track your weight weekly, same day and time. Results are the lie detector. Not moving after 2 weeks? Adjust by 150 calories and reassess.

Done for you

Example Meal Plans

Real days of eating for each goal. Every meal shows a whole food option and a convenient option — use whichever fits your day. Pick the goal that matches yours.

Fat Loss~2,000 kcal
Maintain~2,500 kcal
Build~3,000 kcal
No tracking? No problem

The Plate Method

Don't want to weigh food? Build every plate like this and you'll be close to your targets without tracking a thing. Adjust portions up for building, down for fat loss.

½ plate
Vegetables / salad — volume, fibre and fullness for almost no calories
1–2 palms
Protein — meat, fish, eggs or dairy. The anchor of every meal
1–2 cupped hands
Carbs — rice, potato, pasta or oats. Fuel for training and recovery
1 thumb
Fats — oil, nuts, butter or cheese. A little goes a long way
When life gets chaotic

The 3 Non-Negotiables

This is what separates this framework from every plan you've tried. When the week goes sideways, you don't start over. You strip back to these three and hold the line.

1
Hit your protein
Everything else can wobble. Protein protects the muscle you've built when the rest of the day is a write-off.
2
Stay hydrated
2–3 litres of water a day. Hunger is often just thirst. This alone prevents most overeating.
3
Make the next choice a good one
One bad meal isn't a bad day. One bad day isn't a bad week. Never let one slip become five.
Consistently good beats occasionally perfect. The man who never fully falls off always wins over time.
This is the framework

Coaching is where it's built around you

This gives you the system. Coaching dials in your exact numbers, builds it around your real life, and holds you to it every week until it becomes who you are.

"Honestly didn't expect to ever get near this amount of fat loss. The accountability — being called out, are you hitting your steps — so easy to fob off when you haven't got a coach asking."
Tom McRory — 20kg fat lost
"I have never been at this weight before. I feel like a completely new man. Worth every penny."
Connor Smyth — 100lbs lost in 6 months
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