For women who lift
Your 14-day recomp starting point.
Get a useful calorie and protein target, then test it for two weeks with a clear strength-training checklist.
Build my starting planFree starter
Stop guessing. Start with numbers you can test.
This is a practical estimate, not a rigid meal plan. Enter your email once and the tool opens immediately. I will also send you the link.
Your starting plan
Give the process two honest weeks.
Use your normal daily movement and training when you choose an activity level. Do not add workout calories a second time.
The test
For the next 14 days.
- Train.Complete three structured strength sessions each week.
- Hit protein.Use your calculated target most days.
- Track trends.Use a seven-day weight average, waist, photos, energy, and strength. Ignore one-day noise.
- Adjust once.After two consistent weeks, make one small change only if the trend is not moving.
Want the complete system?
The numbers are only useful when the training progresses.
Your Training Plan with Treto starts with a live movement assessment. I watch you move, then build your 12 week training plan around your body and goals. Includes a review session, one year in ActLife, a printable log and the Recomp Navigator. $150, one payment.
How the estimate works.
The starting range uses the Mifflin-St Jeor equation for women and a total-activity factor. Protein guidance follows evidence-based ranges for active adults. It is a starting estimate, not medical nutrition care.