The 60:40 Method

Find your starting point,
not another meal plan.

Answer a few questions and get your own 60:40 breakdown — how many calories go into your structured meals, how many stay flexible, and roughly what that looks like meal by meal.

About you

Used only to estimate your energy needs. Nothing is stored.

Sex

Age

Weight (kg)

Height (cm)

Activity level

Sedentary — under 5,000 steps/day, little exercise Lightly active — 5,000-7,500 steps/day, 1-3 workouts/week Moderately active — 7,500-10,000 steps/day, 3-5 workouts/week Very active — 10,000-12,500 steps/day, 6-7 workouts/week Athlete — 12,500+ steps/day, training twice a day

Goal

Maintain weight — build the habit first Gradual loss — around 0.25kg/0.5lb per week Steady loss — around 0.5kg/1lb per week

Please fill in your age, weight and height first.

Your breakdown

60% structured, 40% flexible — built around your numbers.

Fill in your details and your personal breakdown
will appear here.

Structured (60%) — 0 cal

Flexible (40%) — 0 cal

Structured

Breakfast

Same repeatable combo most days — protein plus something familiar. Decide once, eat it often.

0cal

Structured

Lunch

A go-to lunch you don't have to think about. Repeatable beats exciting on a weekday.

0cal

Structured

First snack

Small and consistent — the same one or two options, kept simple on purpose.

0cal

Flexible

Dinner

Protein and vegetables as the anchor, built around whatever the day actually calls for.

0cal

Flexible

Evening snack

A ceiling, not a script — stay under it and the choice is yours.

0cal

Want to push your protein further? If you're training for muscle or strength, aim for . Your two snacks are an easy place to build that extra in, without needing to change your main meals. Still not a target to chase exactly — just a useful ceiling to work toward.