Free tool ยท 30 seconds ยท built by Luke Hines
Know your numbers
Your daily calories, protein, carbs and fats, plus what 12 weeks of hitting them could look like. Worked out for your body and goal, using the same starting point I use with my Protocol 12 clients.
Your daily targets
Fill in your details and hit calculate. Your calories, protein, carbs, fats and a 12-week projection appear here instantly.
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Your protein, carbs and fat targets, protein per meal, your 12-week projection and a free 7-day high-protein meal plan.
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Protocol 12 ยท 12 weeks ยท next intake 1 November
A calculator gives you a number. I give you the plan.
Knowing your macros is step one. Hitting them three times a day, every day, for 12 weeks is where people fall over. That's the part I do for you.
Your meal plan, built to your numbers
Personalised nutrition, updated every two weeks as your body changes. No guessing, no spreadsheets.
1,000+ high-protein recipes
Every meal already worked out, inside my coaching app.
12 weeks of periodised training
Three 4-week phases, home or gym, 30โ60 minutes a session.
Breathwork + live weekly coaching
Daily breathwork to manage stress and cravings, and me on a live call every week.
The PROTOCOL12 Guarantee: do the 12 weeks and if you don't see real change, I'll give you 4 more weeks free.
From $347 ยท self-guided, small group or private 1:1