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Free fat-loss toolkit

Stop Guessing Your Fat-Loss Plan

Get the FREE fat loss tool that helps you calculate your starting calories and macros, turn those numbers into actual meals, get multiple meal plan examples (built by me) and start making progress. 

Pop your name and email into the boxes and get your fat loss plan builder now

Free to use. No complicated apps. Just make your own copies and start planning. Delivered immediately by email.

Starting Targets spreadsheet showing calculated calories, protein, fats and carbs

Knowing Your Calories Is Not The Same As Having A Plan

Most calculators hand you a number and leave you to figure out the rest. That number sits in your notes app doing nothing — because it's not a plan you can run and check. Here's exactly where it breaks down.

01

You don't know how much protein, fat and carbs to eat.

02

You don't know how to split those calories across your meals.

03

You can't turn macro targets into normal food you'd actually cook.

04

You react to single weigh-ins instead of trends.

05

You change calories before the plan has had time to work.

The whole difference

A number is not a plan.

A Number
2,180kcal

…and that's it. Now what?

A Plan
185gProtein
60gFat
210gCarbs
Meal 1545 kcal
Meal 2545 kcal
Meal 3545 kcal
Meal 4545 kcal

Same starting calories. One of these you can actually follow.

Two Spreadsheets. One Clear Starting Point.

Everything you need to go from a bare calorie figure to a plan you can run and check — nothing you don't.

28-day progress tracker spreadsheet with weekly weight averages
Spreadsheet 1

Starting Targets & Progress Tracker

  • Estimate your maintenance calories
  • Set a sensible starting fat-loss target
  • Calculate protein, fats and carbs
  • Split targets across your preferred number of meals
  • Record 14 days of weigh-ins
  • Compare weekly averages
  • Review whether the plan needs changing
Meal planner spreadsheet showing daily targets split across meals
Spreadsheet 2

Meal Planner & Example Meals

  • Turn calorie/protein targets into a daily meal structure
  • Plan individual meals
  • See worked example plans
  • Understand realistic food quantities
  • Build around foods you enjoy
  • Organise meals without a rigid generic menu

Honest scope: this is not personalised coaching, and not a guaranteed done-for-you meal plan.

How It Actually Works

1

Enter your details

Add your body weight, activity level and training information into the tracker.

2

Get your starting targets

The spreadsheet estimates your calories, protein, fats and carbs.

3

Build and review your plan

Use the meal planner, record weigh-ins, and review weekly averages after 14 days.

This Will Be
Useful If…

  • You want to lose fat but don't know where to start.
  • You have calorie targets but can't turn them into meals.
  • You want structure.
  • You want to track progress more accurately & receive advice on what to change as predicted by data.
  • You keep changing plans because you don't know what the data means.

A sensible starting point, not a substitute for medical or individual dietary advice.

Beyond the calculator

More Useful Than Another Calorie Calculator

It doesn't stop at a calorie number. It helps you plan meals, distribute your macros, and monitor whether the targets are actually working, so you make changes based on data, not on a bad day on the scales.

Send Me The Free Toolkit
The coach behind it

Thomas, Result Driven Coaching

I build tools I actually think are worth it. I didn't want this to be another sh*t PDF which you never read because let's face it. That's what you do. You might do the same with this. But that's when it's probably time to enquire with me 1-1. This tool allows you to have what you need to coach yourself with an interactive interface that tells you what you need to hear but also multiple meal plan examples and a complete blank template to build your own.

  • BSc Strength & Conditioning
  • Post Grad Diploma Sports Nutrition
  • Years coaching fat loss and muscle building phases
  • Competed in bodybuilding shows so have taken things to the extreme myself 

Straight Answers to potential Q's Before You Sign Up

No — it's a structure you build around your own foods, not a fixed menu you have to force yourself to eat. the meal plans are just examples you can look through and the blank template is something you can then use to build one out yourself

No, make a copy and fill in the boxes. The calculations run for you. Watch the video above to see how simple it really is to use both sheets

No, it gives you structure and worked examples; you choose the foods that fit your targets and your taste. Technically you can follow the example meal plans if you want but you don't have to

Yes, via the Google Sheets app on your phone or tablet.

Immediately by email, with links to make your own copies of both sheets. If it doesn't come through in 5 minutes, check your junk/spam folder

No, the toolkit is a strong starting point. Coaching adds individual decisions, ongoing adjustments, accountability, support plus an app which has every part of your program in. This tends to be a lot easier to use and keep track of data compared to sheets but as a free interactive set of sheets this isn't something you will find elsewhere

Simple really. Not every single person who downloads this will be a 1-1 client ever. But some of you might use this, think "f*cking hell this is good, I wonder what 1-1 is like", then down the line sooner or later some of you might want to work with me. It's simple really. Give with no expectations of getting anything back.

Build Your Fat Loss Starting Plan Today

You will receive links to make your own copies of both spreadsheets. delivered immediately by email. Please make sure you make a copy of both sheets by pressing at the top of the sheet "file" "make a copy" which then will allow you to edit the sheets yourself

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