Know the number. Then forget it.
I don't have you count grams forever. But it helps to know the ballpark your body runs on — calories, protein, carbs, fat, fiber, water. Run the numbers once, get a feel for your day, then put the log away and focus on the habit. Where you like to walk and what habit we're building first — that's what actually moves you.
Fill in your numbers above to see your daily targets.
Get In TouchThree I always get
Do I really not have to count calories?
Right. I don't track them and I won't have you track them. The calculator below is a reference, not a religion — use it to understand your day, then forget it and focus on the habit.
Why do you give me a calculator if you hate counting?
Because knowing the ballpark keeps you honest. The trap is tracking every gram forever. Know the number, build the habit, stop logging.
How does this fit with the rest of your method?
Food is one lever. Sleep, hormones, lymph, and inflammation are the others. The calculator handles food; the habit work handles everything underneath.