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Do this first
Get a head start on your first steps:
- Use the calculator to get your maintenance number.
- Start 200–400 calories below that number.
- Hold the same target for 14 days before changing anything.
Use the Calorie Deficit Calculator
Avoid these 4 mistakes
- Cutting calories too hard and burning out.
- Guessing portions and “eating clean” without a number.
- Reacting to daily scale swings instead of weekly trends.
- Changing the plan every few days.
Choose your next step
Pick what you need most right now.
Start with the full system
If you want the complete starting plan, use the Simple Fat Loss Guide.
Simple Fat Loss Guide
Add walking without burnout
Use a joint-friendly walking plan that supports your deficit.
View the Walking Guide
Understand the ETR System
See how Eat, Train, Recover fits together for men over 40.
About the ETR System
What matters most right now
Consistency beats perfection. Keep the deficit realistic and repeatable.
- Protein high.
- Daily steps up.
- Lift 2 to 3 times per week.