The Adaptive Fat Loss Framework Workbook

A calculator and tracker, built to match the book exactly.

The Adaptive Fat Loss Framework Workbook is the companion tool to the guide. Everything the book teaches you to calculate by hand, the workbook does automatically, and it gives you a place to log your progress every day, every week, for the full year.

It is built in Microsoft Excel and works with Excel Online too, so you do not need to buy any software to use it.

How it works

You enter your details once: your age, weight, height, activity level, and how you want to structure your week. From there, the workbook calculates everything the book explains, your maintenance calories, your protein target, your daily deficit, and your full weekly calorie cycle, and lays it out on one dashboard. Nothing to work out by hand, and nothing to recalculate if your numbers change. Update your details, and everything updates with them.

What's inside

• Input Form. Where you enter your details, once. Every other tab builds from this.

• Dashboard. Your calculated numbers, grouped clearly: your core numbers first, then how your calories and protein change across the week depending on your Day Type.

• One Week Log. A single sheet to log your food, weight, sleep, and stress each day, with your daily deficit calculated for you as you go.

• Weekly Log. A running record of your weekly averages, so you can see your real trend over time, not just day to day. Built for a full year, with a fresh sheet for each of the next two years as well.

  
  

One thing worth knowing

The workbook is built around the language and structure of the guide, Day Types, Steps, your weekly calorie cycle. It is designed to be used alongside the book, not on its own, so we recommend reading the guide first.