Stay-at-home fathers looking to lose body fat while managing childcare responsibilities and household duties.
Estimated Daily Calories
1900 kcal
Protein Target
"Focus on 'snack-sized' workouts; perform 10-minute movement blocks throughout the day rather than trying to find a single hour, which helps maintain consistency despite unpredictable parenting schedules."
Incorporate your children into your workouts. Use the stroller for resistance, play tag, or do bodyweight movements while they play nearby.
Prioritize high-protein snacks and meal prep on weekends. Avoid 'dad tax'—the habit of finishing the kids' leftover snacks—to keep your calorie deficit intact.
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