A practical system for changing your weight and keeping the result.

Start with energy balance, learn how Zolt estimates your needs, then choose the playbook that matches your current goal.

Follow the sequence

The first three guides build the model. The final three turn it into a phase you can run from start to finish.

  1. 01Energy balance: calories, TDEE, and weight changeLearn how energy balance, TDEE, calorie intake, and weight trends work together, then use a practical process to estimate your daily maintenance calories.Read guide →
  2. 02Adaptive TDEE: how to measure maintenance caloriesLearn how adaptive TDEE uses calorie intake and weight trends to estimate maintenance calories, judge data quality, and update targets as your body changes.Read guide →
  3. 03Nutrition setup: calories, protein, meals, and trackingBuild a practical nutrition setup with calorie and protein targets, repeatable meals, flexible tracking, and a weekly process for making useful adjustments.Read guide →
  4. 04The cutting playbook: lose fat and keep muscleFollow a complete cutting plan with calorie and protein targets, weekly check-ins, plateau rules, diet breaks, training guidance, and a maintenance exit.Read guide →
  5. 05The lean bulking playbook: gain muscle with less fatRun a lean bulk with a measured calorie surplus, protein and training targets, weekly adjustment rules, progress checks, and clear stopping rules for the phase.Read guide →
  6. 06The maintenance and body recomposition playbookMaintain your weight or pursue body recomposition with calorie and protein targets, strength training, progress checks, adjustment rules, and clear next steps.Read guide →

Start with the problem in front of you

You can read in order or jump to the phase you need. When a number stops making sense, return to the foundations.

Need a calorie target
Read guides 01 through 03
Want to lose fat
Use the Cutting Playbook
Want to gain muscle
Use the Lean Bulking Playbook
Want to hold or recomp
Use the Maintenance Playbook