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Calculated Goals (Elite Athlete)

Elite Athlete Action Calculated Goals (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

In this lesson, you’ll learn to set realistic, measurable goals and create a step-by-step plan to achieve them. By breaking down long-term goals into manageable daily and weekly targets, you’ll stay focused and motivated. You’ll also learn to track progress, using calorie calculations and personal energy metrics, and reinforce commitment through accountability tools and reminders. This approach helps ensure steady progress toward your goals.

NEEDS & OVERVIEW

Calculated Goals!

Setting a goal may seem simple at first glance. You say, “This is what I want,” and the work is done, right? But to set a goal that actually leads to success, there’s a lot more to consider. For your calculated goal to be successful, it needs to be a SMART goal: Specific, Measurable, Attainable, Realistic, and Time-based.

You can’t just set a number and expect it to happen without considering the factors that influence your success. Do you have a number in mind already? Is there a point in your life where you had a weight that felt good to you? To come up with your goal, is there a certain size of clothing you’d like to wear? Remember what you had established in visualization, think about the things you had visualized for yourself. 

In this chapter, I’m going to show you how to calculate your goal. I’ll break down the science of weight loss and how you can measure your progress at every stage. It’s all about setting yourself up for success with an actionable plan that works for you, day by day, week by week, and month by month.

https://youtu.be/TBzrDYs1obA
My Proven Weight Loss System

Setting a realistic, science-backed goal is the foundation of your success. An unrealistic goal—like trying to lose 100 pounds in 12 weeks—will set you up for failure. Instead, you need a structured, actionable plan tailored to your body and lifestyle. At my Fitness Retreat, I’ve helped thousands of clients achieve results by turning guesswork into a step-by-step strategy. When you base your goals on real data and commit to the process, success is inevitable.

IMPORTANT NOTE:

I highly recommend using the Fit Culture app to monitor and track your goals. The Fit Culture app uses algorithms similar to the ones at my Fitness Retreat, using your measurements to provide the most accurate approach.

And here’s the best part: if you follow these steps, you cannot fail. My process is designed to guide you, step by step, toward success. You’ve invested in this program for a reason—to take control, break through barriers, and become the best version of yourself. You’re not just starting your weight loss journey; you’re stepping into a transformation backed by real results and real success stories. 

So, what do you need to focus on to lose this weight and keep it off forever?

In order to map what these things will look like for you specifically, we need to look at some scientific data so that we can be as accurate as we can!
First, here are some things you will need to get the most accurate data needed to build your plan:

Needed to track calories burned each day as we will set a daily & weekly calorie burn goal that fits with your goals. By wearing it consistently, you’ll get accurate, real-time data on your activity levels, making it easier to hit your daily and weekly calorie burn goals. This helps us ensure your plan is aligned with your goals and lifestyle while giving you instant feedback on your efforts.

I recommend watches like the Fitbit, Apple Watch, or the Google Pixel Watch. These watches are reliable, easy to use, and are accountability machines. 

The Fit Culture App is what you’ll use to track your calories and macros. It also gives you a 30-day meal plan with recipes and shopping lists to make things easier when you’re starting out. You can log your meals, swap things out based on what you like, and really see how your choices are adding up.

to stay accountable & track progress weekly. A scale will give you a weekly snapshot of your weight, while the measuring tape provides a better picture of how your body composition is changing. Together, they help you stay accountable and celebrate non-scale victories, like losing inches and gaining muscle.

These advanced assessments give us the most accurate data possible about your metabolism, aerobic capacity, and body composition. I highly recommend using Fitnescity to get these tests done near you so that you can have your exact measurements at the beginning and every 4 weeks while losing weight so that we can make adjustments to your meal plan and exercise plan based on these.

At my world-renowned Fitness Retreat, I measure your Resting Metabolic Rate (RMR)—the number of calories your body burns at rest. When people talk about their metabolism, this is what they are referring to. This baseline is the most accurate for understanding your unique metabolism and how fast it is, which varies based on factors like age, height, weight, hormones, etc.

Over the years, I’ve gathered data from over 100,000 people to better understand metabolism. This research has shaped the highly personalized programs I offer. For example, I’ve seen how RMR can be particularly important for people with conditions like Hashimoto’s, where metabolism is often affected as well as anyone struggling with losing weight. By accurately measuring your RMR, we can set realistic calorie burn goals that will get you to your weight loss goals, & will know how much faster we need to rev up your metabolism so that losing weight and maintaining it will be so much easier!

#1 Calories Burned

When we know how many calories your body is burning, we can then be more accurate with how many calories you need to consume and how many more calories you need to burn through exercise to lose the pounds of fat you have set as your goal each week.

I also use VO2max testing to assess your optimal fat-burning zones. This ensures your workout routine is tailored to maximize fat loss while preserving lean muscle. This test will tell you what heart rate you should train at to burn fat most effectively. Most clients see the best results working in Zone 3, the sweet spot for fat-burning. For deeper understanding, MHR is Maximum Heart Rate.

Heart Rate Zones:
● Zone 1 (50-60% of MHR): Light intensity, ideal for recovery.
● Zone 2 (60-70% of MHR): Low-intensity aerobic work that builds endurance.
● Zone 3 (70-80% of MHR): The sweet spot for fat burning.
● Zone 4 (80-90% of MHR): High-intensity work that builds stamina and burns fat.
● Zone 5 (90-100% of MHR): Maximum intensity for peak performance.

Stay away from inaccurate body fat scales like inbody as they will give false or inaccurate readings. Clients at Fitness Retreat participate in the Hydrostatic Body Composition Test, as this is the gold standard in Body Fat Testing, however, they are hard to find outside of specialty sports facilities, but you will get similar results from a Dexa Scan or BodPod test from a Fitnescity location near you. These tests all tell us how much lean muscle your body is carrying compared to Body Fat, and gives us the most accurate Body Fat Percentage. This is so important as we want to make sure your body is burning off pure fat, and is building up lean muscle. The Fat pounds are what you want to lose!

#2 Calories Consumed

Next, you’ll need to track exactly what macronutrients you’re consuming—and that’s where the Fit Culture App comes in. I designed it to make this process simple and effective for you. The app will not only let you log every meal and snack to monitor your macronutrient intake, but it also generates a 30-day meal plan to get you started. With recipes and shopping lists included, everything is laid out to make your journey as easy as possible. Plus, you can swap meals in and out based on your preferences. This is where you take control. You’ll start seeing patterns in your eating habits and, more importantly, understand how your food choices are impacting your progress. It’s all right there, ready to guide you.

To make tracking even more precise, I highly recommend investing in a food scale. Measuring your portions accurately ensures that your macronutrient tracking is spot-on, taking the guesswork out of the process. After you do this for a while, you will visually be able to tell what the right portion is!

#3 Macronutrient Balance

While calories provide the big picture, your specific balance of macronutrients (protein, carbohydrates & fats) are the secret weapon for maximizing fat loss and building lean muscle. These amounts are different for everyone, and are based off of how much lean muscle you are carrying, and how much nore you need to build. These amounts also will keep your blood sugar levels stable, so that your body releases the fat and you can burn it off quickly.

#4 Lean Muscle

Why do I focus so much on lean muscle? Because it’s the key to boosting your metabolism—helping you burn more calories at rest and melt fat off your body. Lean muscle is your fountain of youth! You need to consume a specific amount of proteins, carbohydrates and fats that your body needs (not a cookie cutter things) in each meal and at a certain frequency to ensure that your body is burning off pure fat and building up muscle.

Lemon’s Theory on Protein

My whole program is built on getting people real results, and protein is the key. I’ve tested and refined this for years with my clients to figure out the exact balance that works best—what gets the most efficient, effective results every time.

Dr. Peter Lemon’s research was a game-changer for me. He discovered that protein isn’t just about building muscle; it’s the key to burning fat and recovering faster. His work showed that the right amount of protein at the right time boosts muscle-building and cranks up your metabolism, so your body works harder for you.

I’ve taken that idea and fine-tuned it to make it practical and powerful for everyone. It’s transformed hundreds of thousands of lives, and now it’s your turn.
Check out the protein intake chart below & calculate out what your protein intake should be. I recommend the last option to maximize results!

 

Recommendation type

Protein Intake

Comment

Minimal protein intake

The least we need to consume throughout the day for protein synthesis is probably around 0.5 – 0.7 g/kg.

Lemon’s Theory on Protein was the basis of our incredibly successful signature Program that Maximizes fat loss!

Basic recommendation

This level is enough to prevent protein deficiency but isn’t optimal for people aiming for higher fitness levels.

  • Recommended Intake: 0.7 – 0.8 g per kilogram (0.32 – 0.36 g per pound) of body weight.

Example:
A person weighing 150 lbs (68 kg) would consume:

  • 54–61 grams of protein per day.

Want to calculate your own? Here’s how:

  1. Take your weight in pounds and multiply by 0.32 and 0.36 to get the range in grams.
  2. Or, use kilograms (divide your weight in pounds by 2.2) and multiply by 0.7 and 0.8.

However, this amount is only to prevent protein deficiency. It’s not necessarily optimal, particularly for people such as athletes who train regularly and hard. Where lean mass is imperative to performance.

*For people doing high intensity training or to increase lean mass

If you’re training hard, building lean mass, or maximizing fat loss, your protein needs increase significantly.

  • Recommended Intake: 1.4 – 2.0 g per kilogram (0.64 – 0.9 g per pound) of body weight.

Example:
For the same 150 lbs (68 kg) person:

  • 95–135 grams of protein per day.

How to Calculate for Yourself:

  1. Multiply your weight in pounds by 0.64 and 0.9 to find your protein range.
  2. Or, use kilograms and multiply by 1.4 and 2.0.

This is for active people who are trying to maximize lean mass. The incredible thing is that in my program I have proven this philosophy leads to maximizing lean mass while losing body fat. This has been the foundation of my Program for my clients. 

 

Calculate Your Protein Intake: A Plug-and-Play Guide

Alright, let’s figure out your protein intake. This is where the magic of weight loss begins. Protein isn’t just important—it’s the cornerstone of my program. It’s what helps you build lean muscle, melt fat off your body, and keep your metabolism working like a fat-burning furnace. It also keeps you full and energized, so you’re not constantly battling hunger.

Here’s how to calculate it:

The Role Of Carbs

Protein is the foundation, but carbs are the key to keeping your body balanced. They raise your blood sugar to make sure your body doesn’t start breaking down muscle for fuel. Without the right amount of carbs, your metabolism can slow down, and fat loss can stall. Carbs fuel your workouts, speed up recovery, and keep your fat-burning machine running smoothly.

Now, let’s jump back into calories burned and calories consumed, and figure out just what it’s going to take for you to get this weight off once and for all.

What Does it Take To Lose 1 Pound Of Fat?

If you want to lose 1 pound of fat, you need to be at a calorie deficit of 3,500 calories. Here’s how it works:

What Is a Calorie Deficit?

A calorie deficit happens when you burn more calories than you consume. To create a calorie deficit:

Example:

Think of it like balancing a budget—you need to track both what comes in and what goes out to hit your target.

Calories Burned in Common Activities

The number of calories you burn depends on the type of activity, your weight, and your fitness level. Here’s a breakdown of how many calories you might burn during different activities:

These numbers are estimates and can vary significantly from person to person. Using your fitness watch or heart rate monitor will give you a more accurate measurement tailored to your body.
By understanding how much energy you’re burning during specific activities, you can plan your workouts more effectively to meet your calorie goals.

Potential VS Actual Weight Loss

When it comes to weight loss, there’s often a gap between what we aim to achieve (your potential weight loss) and what we actually accomplish (actual weight loss). Understanding this difference is crucial for setting realistic expectations, staying motivated, and adjusting your approach to reach your goals.

This is where the Potential vs. Actual Weight Loss Calculation comes in. It’s a tool I’ve used at my Fitness Retreat since 1997 to help every client—whether you’re an athlete or someone just starting your fitness journey—track progress, identify gaps, and optimize results.

By learning how to calculate both potential and actual weight loss, you’ll gain insight into how your daily choices, activity levels, and metabolism impact your progress.
Let’s break down how this system works below:

 

Let’s use my client Jim as an Example:

This is the signature 7 days system used to maximize every athlete and every client’s individual results since 1997.  This customized approach is the cornerstone of my program.

CALORIE GOAL

Jim’s calorie burn goal is calculated based on his individual weight loss target of 30 pounds, fitness level, age, and RMR. To lose 1 pound per week (a 3,500-calorie weekly deficit), his daily calorie goal is:
2,500 calories (consumed) – 1,500 calories (deficit) = 4,000 calories burned per day.

This calorie goal is not static; it’s adjusted weekly based on progress, activity levels, and any changes in Jim’s RMR. Regularly updating your goals ensures your plan stays effective as your body changes.

GOAL WEIGHT LOSS

The goal weight loss calculation is based on Jim’s calorie burn goal rather than his actual calories burned. Using the calorie burn goal of 4,000 calories per day:

  • Calories Burned (Goal): 4,000
  • Calories Consumed: 2,500
  • Net Calories: 1,500-calorie deficit/day
  • Weekly Weight Loss: 1,500 x 7 days = 10,500-calorie deficit = 3 pounds per week

Jim’s goal weight loss is 3 pounds per week, which aligns with his 30-pound target over approximately 10 weeks.

ACTUAL CALORIES

Jim tracks his actual calories burned using a fitness watch like the Fitbit Versa 4. If he wears the watch for a full 24 hours and it shows he burned 3,200 calories, this is his actual daily calorie burn.

For 12-hour tracking, if the watch shows he burned 1,500 calories, we adjust by adding half of his RMR:

  • Calories Burned: 1,500 (12 hours) + 1,100 (½ RMR) = 2,600 calories.

This actual number is compared against his calorie goal to assess whether adjustments are needed.

RESTING METABOLIC RATE (RMR)

Jim’s RMR is estimated at 2,200 calories based on his age, weight, and height. If tested at a facility like Fitnescity, this number could be more accurate. If testing isn’t available, 2,200 calories serves as his baseline.

POTENTIAL WEIGHT LOSS CALCULATION

Using his fitness watch data and food log, we calculate Jim’s potential weight loss:

For a 24-hour period:

  • Calories Burned (Actual): 3,200
  • Calories Consumed: 2,100
  • Net Calories: 3,200 – 2,100 = 1,100-calorie deficit
  • Weight Loss: 1,100 ÷ 3,500 = 0.31 pounds/day

For a 12-hour period:

  • Calories Burned (Actual): 1,500
  • Calories Consumed: 2,100
  • Adjusted Burn: 1,500 + 1,100 (½ RMR) = 2,600 calories burned
  • Net Calories: 2,600 – 2,100 = 500-calorie deficit
  • Weight Loss: 500 ÷ 3,500 = 0.14 pounds/day

GOAL WEIGHT LOSS

Using the calorie goal of 3,000 calories burned per day, Jim’s goal weight loss remains:

  • Net Deficit: 1,000 calories/day
  • Weekly Deficit: 7,000 calories
  • Weekly Weight Loss: 2 pounds

Adjusting Your Plan Over Time

As you gather more data about your body’s calorie burn through different activities, you can refine your plan. For example:

Your initial plan is a starting point. By tracking and adjusting based on real data, you’ll maximize your results.

Do The Math

It’s time to take what you’ve learned and put it into action. Together, we’re going to calculate the calorie deficit you need to reach your weight-loss goal. This is where the numbers start to shape your personalized plan—because this journey is all about you and your success.

Here’s how we’ll do it:

  1. Set a long-term weight-loss goal. Example: Lose 10 pounds in 12 weeks.
  2. Calculate the number of calories you need to eliminate or burn.

 

ASSESSMENT
Do The Math! | Page 78

ACTIVITY | Set A Long Term Goal, And Calculate the Number Of Calories You need to Eliminate To Get There!

Formula:

 

3500 x 

  

=

  
 

(the number of calories in a pound of fat)

(number of pounds you want to lose)

  

(the number of calories that must be eliminated or burned to reach your weight loss goal)
         

Consult TCER Chart: Look at a chart for TCER (Total Calories Expended at Rest),

which is similar to Resting Metabolic Rate (RTM).  A rule of thumb is to multiply:  

Decide how to create your calorie deficit—reduce intake, increase activity, or both.

 

200 

x 10

=

  
 

your weight

    

the number of calories you can eat per day to maintain your weight at rest
         

Answer questions 1-6 on page 78 of your workbook.

Calculate Your Goals
ASSIGNMENT
Picking Your Goals and Accountability! – PAge 79

ACTIVITY | Set A Long Term Goal, And Calculate the Number Of Calories You need to Eliminate To Get There!

Make a list of up to 5 significant long-term weight loss goals. Be specific! Your goals must be measurable and have a deadline. By keeping your long-term goals in clear view, you will remain focused and motivated. Each day spend time reviewing your long-term goals. This will prevent you from getting sidetracked or distracted by less important matters. You might want to make a copy of these and tape them to your bathroom mirror.

Example: Stick to a bedtime routine, and practice mindfulness or yoga for 10 minutes each morning to reduce emotional eating triggers.

1

  

2

  

3

  

4

  

5

  

You should now run the calories and goal using the system and examples from above and reset the time frames to reach your measured goal. Get as fit as you can for these events using your new goal-tracking system. Motivate yourself by setting a weight goal by then. Use the milestone to stay motivated by then.

Example: Fit into Size 12 Jeans by March 31st, 2025

 

Write below three short-term weight loss milestones you are going to use to calculate this goal.

 

1

  

2

  

3

  

Set a long-term weight-loss goal for Home.  How much weight do you want to lose by what date?

1

  


DOWNLOAD ASSESMENT

NOTE | No need to download if workbook availble.

Plan Your Workouts

In the next section, I’ll go over how to pick and integrate the right workouts into your schedule.

The average person burns approximately 500 calories per hour of moderate exercise. Use this estimate as a starting point to determine how much weight you can lose through exercise.
As you begin attending specific classes and using a heart rate monitor or fitness tracker, you’ll get a more accurate count of the calories your body burns during activities like a one-hour yoga session, a one-hour indoor cycling class, or a 30-minute personal training session. Adjust your plan accordingly based on these personalized numbers.

Example Calculation: To lose 12 pounds in 12 weeks using the generalized estimate of 500 calories per hour:

 

 

500 

x

1

x  7   =

3500

/

3500

x

12

=

12 pounds
 

calories burned per hour

  

# of workout hours per day

7 days per week

calories burned per week

  

calories to burn one pound of fat

  

nb of weeks to hit your goal

  

12 pounds lost in 12 weeks – without adjusting your TCER 

Beware Of Unrealistic Goals

Many people set unrealistic goals, such as losing 36 pounds in 12 weeks. To achieve this goal, the individual would have to exercise 3 ½ hours per day for 84 days straight! It’s virtually impossible to maintain such a schedule. Opt instead, for a more reasonable approach.

As you collect data from your own heart rate monitor or fitness tracker, adjust your schedule and goals for accuracy and sustainability.

Example Calculation for Custom Adjustments:

 

By using both generalized numbers and your personalized data, you can create a flexible, achievable fitness plan tailored to your progress!

 

500

x

  

x  7   =

  

/

3500

x

  

=

        pounds
 

calories burned per hour

  

# of workout hours per day

7 days per week

calories burned per week

  

calories to burn one pound of fat

  

# of weeks to hit your goal

  

pounds lost in___ weeks – without adjusting your TCER 

Remember to write down your calorie burn goal, as you will need this when you plan out your workouts in the next lesson.

Real Client Results

Ava had been struggling with weight loss due to Hashimoto’s, a condition that often impacts metabolism and makes losing weight more challenging. By conducting a Resting Metabolic Rate (RMR) test, we were able to understand how many calories her body burns at rest. This information allowed us to design a meal and exercise plan tailored specifically to her metabolism.

In just six weeks, Ava not only gained 7 pounds of lean muscle mass—critical for a healthy metabolism—but her RMR also increased significantly. An increase in RMR means her body now burns more calories at rest than it did before. This is a powerful shift because it shows that her metabolism has become more efficient, likely due to the increase in muscle mass and improved overall metabolic health.

Body Fat and Lean Mass: The Real Measure of Success

When it comes to tracking your progress, how do you really know if you’re losing fat? The scale? That’s a joke! Relying on the scale to measure your progress is misleading. The truth is, the scale doesn’t tell you if you’re losing fat or just losing water weight or muscle mass. You need a more accurate method to truly understand how your body is changing. That’s where hydrostatic testing comes in—it’s the gold standard for measuring body fat and lean mass.

Let me give you an example of how powerful this can be. One client came to us in December 2023 for my program and gained significant lean mass. They worked with weights, followed their cardio plan, and ate the right foods. However, another client did not continue with weights or cardio after they left the retreat. Instead, they restricted their food too much and neglected the workout plan. When they returned a year later for re-measurement, they thought they had gained only 3 pounds. But when I tested them again with my hydrostatic testing unit, I discovered that they had actually lost 10.44 lbs of lean mass—and gained 13.44 lbs of pure fat.

That’s the kind of difference proper training, consistent weightlifting, and a balanced diet can make. The scale simply can’t give you that insight—it lies. To truly lose fat and keep it off, you have to preserve your lean mass. And hydrostatic testing is the only way to measure that accurately. So, forget the scale—focus on building lean muscle and losing fat the right way.

Below is the hydrostatic dunk tank report of a client in my athlete’s program. She struggled with weight loss until I shifted her focus to train hard in order to build her lean mass. By doing this, not only did her fat mass drop significantly, but her body composition improved dramatically. Let’s break it down:

By prioritizing lean mass, her fat loss became more efficient and sustainable. These results speak to the effectiveness of my approach.

Below is a similar report belonging to another former athlete who was struggling to shed fat despite training hard. His case is different from the previous example because his body needed a major shift in training style and focus. Instead of long, grueling 2-hour workouts, I adjusted his training to just 20 minutes, twice a day. By focusing on building lean mass instead of overtraining, his body composition steadily improved.

Here’s what we can learn from his results:


If you’ve been training hard but not seeing the fat loss you want, it might be time to reassess your approach. Sometimes, doing less can help you achieve more—when it’s targeted and intentional. By prioritizing lean mass, you’ll boost your metabolism and make fat loss more efficient. Whether you’re an athlete or just getting started, this strategy works, and I’ll help you apply it to your journey.

Now, let’s dive into Kay’s journey to see how these principles create real change.

These charts show Kay’s progress with the Fitness Retreat program. The first chart  below shows Kay’s starting point when they first joined the program.

Starting Point:

 

Progress After Three Weeks: In the second chart, you see the results after three weeks of following the program, which includes clean eating, exercise, and reducing inflammation.

 

This shows how my structured program with personalized meal plans and exercise routines boosted Kay’s metabolism, increased Kay’s fat loss, and improved Kay’s overall health. Kay’s metabolism has become more efficient, burning more calories even at rest, which is key to reaching long-term weight loss goals. The bigger picture here is that this approach works not just for a quick fix, but for lasting results.

So, in short, by following the program, Kay is on track to not just lose weight, but also to optimize their body’s natural ability to burn fat. It’s all about improving metabolic function, preserving lean mass, and staying consistent with the plan.

Don’t Lose Sight Of Your Goals!

Everyone has those days when everything feels difficult, and your goals seem miles away. Whether it’s the weather, a headache, a disagreement, or just one of those days, negative feelings can make you lose focus on your goals. During these times, it’s essential to keep your goals front and center. As your own coach, here’s how you can stay on track and prevent losing sight of what matters most:

Goal Setting For Success

It’s no secret that goal-setting is key to success. In the workplace, employees with written goals outperform those without, and the same is true for personal goals. Writing down your goals provides a roadmap for success. Research has shown that people who write down their goals are 33% more likely to achieve them than those who keep them in their heads. This shows that when you put your goals on paper and actively track your progress, your chances of success increase significantly.

Weekly Review

At the end of each week, it’s important to check in with yourself and see how things are going. So far, we’ve been focused on setting your calorie burn goals through exercise, but as you move forward, nutrition will play an equally important role in reaching your goals. While we’ll dive deeper into food and meal planning soon, this is a great time to start thinking about how your exercise and energy levels align with your long-term objectives.

Here’s how to keep yourself accountable:

As you start tracking your body’s calorie burn and dialing in your food intake, you’re unlocking the tools to fine-tune your plan like never before. Every bit of data is like a puzzle piece, bringing you closer to truly understanding your body and unleashing its full potential. This is where the magic happens—when knowledge turns into action, and action turns into results!

Next, we’ll dive into my principles on workouts and nutrition—the game-changing strategies that will lay the foundation for your success. Get ready to take your progress to a whole new level!

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