Enter your stats and get your exact daily targets — calories, protein, fiber, and net carbs — based on the TimeToLoseIt 3-pillar method.
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Protein First
High protein intake is the single most important factor for preserving lean muscle while losing fat. It also has the highest thermic effect — your body burns more calories just digesting it.
Fiber Daily
Fiber slows digestion, stabilizes blood sugar, and keeps you full for hours. It is the most underrated hunger-control tool — and most people get less than half the recommended amount.
Low Net Carbs
Keeping net carbs under 50g forces your body to rely on fat for fuel. Combined with a caloric deficit, this accelerates fat loss without sacrificing energy or muscle.