Transformation HQ

Post Shoot Calorie Planner

Finished your Shoot? Use this to plan your next 4 weeks so you can maintain your new shape, bring calories back up, and avoid the usual post diet panic.

Add your numbers

Use your week 11 average if you can. Peak week can be a bit lower than normal, so it is not always the best week to use.

Use your weekly average from MyFitnessPal.
Helpful if you know it. Leave blank if you do not.
The recommended option gets you out of diet mode quicker. The smooth option is slower.
Your target by week 4

0 kcal

This is your suggested calorie target after the first 4 weeks.

Your 4 week plan

Hit the same calories every day. Keep it simple and judge progress from your weekly average weight.

Week 1 0
Week 2 0
Week 3 0
Week 4 0

Calorie target

Week 4 target
Based on your week 11 calories, goal, steps and training
0

Suggested macros at week 4

Protein
35% of calories
0g
Fat
30% of calories
0g
Carbs
35% of calories
0g

These macros use a simple 35% protein, 30% fat and 35% carb split.

If you want to build after this

  • After these 4 weeks, add another 100 to 200 calories only if your weekly average weight is stable or rising slowly.
  • A good guide is gaining no more than 1% of your bodyweight across a month.
  • If strength is going up and weight is controlled, keep going.
  • If weight jumps too quickly, hold calories steady.
  • For a proper muscle gain phase, speak to your trainer or jump onto one of the 8 week programmes.

Your rules now

  • Give your body a proper maintenance break before pushing hard again.
  • Keep training consistent each week.
  • Keep steps close to your Shoot average.
  • Expect 1 to 3 lb of scale weight to come back quickly from carbs, water and food volume.
  • Use your weekly average weight, not one random weigh in.
  • Review after 4 weeks before changing calories again.