Find Your Maintenance Calories

Use this quick formula to estimate your daily maintenance:

Bodyweight (kg) x 22 = Baseline Calories

Baseline Calories x Activity Multiplier

Sedentary (1.2)

Light activity (1.4)

Moderate (1.6)

Active (1.8+)

Example:70kg person x 22 = 1,540

1,540 x 1.6 (moderate activity) = 2,464 maintenance calories

To Burn Fat (Cutting)

‍Eat 250–750 calories below your maintenance level

Sweet spot: 500-770 deficit/day for sustainable fat loss

Combine with ShredFast workouts 4–6x per week

‍To Build Muscle (Bulking)

‍Eat 250–500 calories above maintenance

Focus on high-protein meals to support growth

Must train with resistance: ShredFast 3–5x/week minimum

‍To Maintain Your Weight

‍Stay within ±100 calories of your maintenance

Perfect for body recomposition with consistent training + clean eating

GOOD FOODS (Choose These Often)

‍These fuel your body, keep you full, and support recovery.

Proteins: Chicken breast, Turkey, Eggs & egg whites, Greek yogurt, Whey protein, Tofu/Tempeh, Fish (tuna, salmon, cod)

Carbs:Oats, Rice (white, brown, jasmine), Sweet potatoes, Quinoa, Fruit (bananas, berries, apples) Whole grain breads or wraps

Fats:Avocados, Olive oil, Nut butters, Nuts & seeds, Fatty fish, Coconut oil,

Veggies (Unlimited): Broccoli, Spinach, Kale, Zucchini, Peppers, Mushrooms, Cauliflower

BAD FOODS (Limit or Avoid)

‍These spike blood sugar, promote fat storage, and crush your energy.

Sugary cereals, Fried foods, Candy, Chocolate bars, Processed, baked goods, Soda and sugary drinks, Fast food, Alcohol (especially beer and cocktails)

Note: It’s okay to enjoy these occasionally—but don’t let them be your daily fuel.

ShredFast is about sustainable discipline, not perfection.