MARK FOY · THE SCOUSE FAT LOSS COACH
Lose the weight. Find your confidence.
Build a routine that fits your life.
Online coaching for women ready to break the stop-start cycle, with structure, support and someone in your corner.
BEFOREAFTERRACHAEL’S STORY
132 lb down.A client result shared by Mark. Individual results vary.
THE PEOPLE BEHIND THE PROGRESS
Confidence on holiday. A routine through the school holidays. Feeling more like yourself. These are the wins that matter.
“Will be forever thankful to you and your help.”
132 lb lost, with Mark sharing her next chapter: learning how to maintain her progress after dieting.
Over 13 kg down. In her check-in, Georgina shared how much more comfortable she felt on holiday, without constantly worrying about how she looked.
Mark reported 4 kg down after Claire returned in September, with a strategy to balance family time, school holidays and staying on plan.
These are individual stories shared by Mark, not a promise of the same result or timescale.
A LITTLE LESS ALL-OR-NOTHING
Mark’s client stories come back to three things: structure, routine and accountability.
Apply for coachingA plan needs room for work, family and the weeks that don’t go perfectly.
Start with a clearer picture of your food and activity. Our free calculator gives you a useful first estimate.
Build consistency with structure and accountability, instead of waiting for motivation to return.
A USEFUL START. COMPLETELY FREE.
Get a starting estimate for your daily calories, protein, carbs and fats. Just the information needed to work it out.
No email. No account. Nothing saved.
For adults 18+. Use your usual week, not your most active one.
Add your details to see your daily starting estimate and a simple macro breakdown.
Your information stays yours.YOUR DAILY STARTING ESTIMATE
A useful estimate, not an exact requirement. Review how your energy, hunger and average weight respond over a few weeks, then adjust with support if needed.
See how we worked it outThis general tool is not suitable during pregnancy or breastfeeding, or where a medical condition or eating disorder affects your nutritional needs. Seek individual advice in those situations.
We use the Mifflin St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then add 5 for the male equation or subtract 161 for the female equation.
Multiply resting energy by 1.4, 1.6, 1.8 or 2.0 for the activity levels above to estimate maintenance. For fat loss we use 15% less; for gain, 10% more. These are starting assumptions, not precise measurements.
We split calories into 25% protein, 45% carbs and 30% fat. Divide protein and carb calories by 4, and fat calories by 9, to get grams. This is one practical split, not the only correct one. Display rounding can cause small differences.
Scope: ages 18 to 100, height 120 to 230 cm and weight 35 to 250 kg (or equivalent). We don’t return targets of 1,200 kcal or less, or fat-loss targets where BMI is below 18.5. These are limits of this general tool, not a personalised assessment.
Read the sources: Mifflin St Jeor equation ↗Activity ranges ↗Macro reference ranges ↗Low-energy diet guidance ↗
LET’S FIND YOUR WAY FORWARD
Tell Mark a little about you, what you’d like to achieve and where you need support.
The calculator is always free to use. You don’t need to apply to see your numbers.
THE NUMBERS ARE JUST THE BEGINNING
Ready to turn a starting point into a routine you can stick to?
Tell Mark where you are and where you’d like to go.