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Seven questions, one at a time. You get your body fat, the weight at your target, the rate that gets you there, and a date. If your answers do not support a date, it says so instead of inventing one.
Question 1 of 7
Why this exists
The full assessment tells you where you are going and what to eat on Monday. This tells you when you arrive, and it is built on the same maths.
A calculator gives you a number for today. This gives you a week. It takes the body-fat estimate, the weight at your target body fat, and the rate the prescribed intake actually produces, and turns them into a calendar date with a two-week band around it.
Because some answers do not support one. If you do not know what you eat in an average day, the maintenance number is a guess and a date built on it is a guess. If you have been dieting hard for months, the phase in front of you is eating more, not less, so a fat-loss date would be a date for a phase you are not in. In those cases the tool gives you the date you will have a real number instead.
No. It is arithmetic on an estimate of your expenditure, shown as a band. The weekly rate is the deficit the phase prescribes against that estimate, held at or under one percent of bodyweight because above that the weight leaving is not mostly fat. The curve also assumes you hold your lean mass, which is what the phase is built to do and not a guarantee that you will. Sleep, stress, adherence and training all move it. If the distance is further out than 78 weeks the tool stops and says so rather than printing a date.
No, but it changes the answer's confidence. With a waist measurement the body-fat figure comes from the Navy formula. Without one it falls back to an estimate from height and weight, and the page says so rather than hiding it.
25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
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6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
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3 months coached“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
See the full storyWays to work with Kris
You have read the argument. These are the options, and whichever one you pick carries into the application.
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Most hands-onYou want a coach on training, food and accountability every day.
Core 1:1You want a coach with you daily, without the concierge layer.
New, self-drivenYou run your own week and want a coach reading the numbers.
One-time guidanceYou want direction now without a monthly commitment.
Community membershipYou want a serious fitness community without a coaching contract.