Work out the exact calories that put you 20lb down by Christmas, then get breakfasts that hit 40 to 50 grams of protein using only the food you already eat.
Step 1 of 3
Where you are now
Four quick ones.
yrs
ft
in
cm
st
lb
kg
Step 2 of 3
What you actually do in a week
Guess low. Most dads round these up without meaning to, and the calorie number pays for it.
steps
Check your phone's health app for last month rather than guessing. Under 5,000 is a desk job. 10,000 is genuinely active.
/wk
/wk
Sessions you actually did last week, not the ones you meant to.
Step 3 of 3
What do you actually eat?
Tick anything you'd happily have. Leave one off and no recipe containing it will show up.
Nearly there
Where shall I send it?
The daily calories that get you 20lb down by Christmas
A slider showing what more walking and cardio buys you
Every breakfast that matches what you tick, weighed out to the gram
The method for each one, and which ones batch for the week
What you burn now—calories a day
Eat this to be 20lb down—
Move more, eat more
Same date, same 20lb. Every step and every session you add is a calorie you get to eat instead of cut. Drag these and watch the number move.
Steps a day—
2,00020,000
Strength sessions a week—
06
Runs, rides or swims a week—
06
—
Why breakfast, and why 40 to 50 grams
Most dads get almost no protein before midday. Toast, cereal, a coffee, often nothing at all. Then the whole day's protein gets crammed into dinner, which is the meal you have least control over anyway.
Your body can only use so much protein at once for building and holding muscle. A big hit at dinner doesn't make up for nothing at breakfast. Spreading it across the day works better than back-loading it.
The practical bit matters more. On a cut this size, 40 to 50 grams at breakfast is the difference between getting to four o'clock fine and getting to four o'clock raiding the cupboard. It's the easiest meal to fix, because you eat roughly the same thing every morning anyway.
Your breakfasts
Tap a name to open the recipe.
Breakfast is one meal
Fixing it is worth doing, and it won't get you to Christmas on its own. That takes knowing your numbers for every meal, a plan that survives a bad week, and somebody who notices when you stop.