Fat loss for people who eat out, travel, and work 10-hour days.
I'm Martin, a nutrition and fitness coach from Czechia. I've been coaching since 2013, with 600+ clients. I coach busy people in writing: weekly check-ins, everyday food, restaurants included, no crash diets. Start with the free kit: your calories and protein in 30 seconds, plus the Eating Out Playbook.
Since 2013 · 600+ clients · 5.0 from 100+ reviews on Google and Facebook · Guest on Czech national TV
The Busy Professional's Fat Loss Kit (free)
Two things my clients use most. The calculator result shows right here on the page, and the playbook is a PDF.
Done, . Here is your Eating Out Playbook: Download the PDF. Your calories and protein are in the calculator below; if you haven't filled it out yet, it takes 30 seconds.
Your starting numbers: kcal a day · g protein a day
Your download link and your numbers appear right here after you click. Your data: Martin Barna (Czech business ID 76383032) stores your name and email, and your calorie and protein result if you used the calculator, only to send you the kit and the emails, until you unsubscribe or after 3 years without activity. Details in the Privacy Policy.
What's inside
1Calorie and protein calculator
Your daily kcal (calories) for your goal, and a protein target in grams. The same calculation I use with my clients as a starting point. It takes 30 seconds, the result shows on this page, and no email is needed.
2The Eating Out Playbook (PDF)
How to order in 8 types of places: steakhouse, Italian, Asian, burger, hotel breakfast, airport, corporate dinner, and bar. For each one, 3 better choices and 2 traps, with rough kcal. Plus a minimum version for travel days, and alcohol in numbers.
Your calories and protein
Fill out 6 fields. The result is a starting point. In coaching I adjust it every week from your actual data.
Your starting numbers
- kcal a day
- g protein a day
Eat around kcal most days. Hit the protein every day, spread over 3 to 4 meals. Weigh yourself and measure your waist once a week, under the same conditions. After 2 to 3 weeks, the trend tells you if the number is right. The playbook shows how to stick to this at restaurants.
The result is a starting point. In coaching I adjust it every week from your actual data. Apply for coaching
Not medical advice. These numbers come from a standard formula (Mifflin-St Jeor) and are a starting point, not a diagnosis or a treatment plan. If you are pregnant or breastfeeding, have or had an eating disorder, take medication that affects weight or appetite, or have a medical condition, talk to your doctor before you change how you eat. This tool is for adults (18+).
Who I am
Martin Barna, a nutrition and fitness coach from Ostrava, Czech Republic. Coaching professionally since 2013: 13 years of nutrition practice and 600+ clients.
Guest on Czech national TV (ČT). 5.0 average from 100+ reviews on Google and Facebook.
I have an international trainer certification, a nutrition advisor certification, and advanced coaching studies.
I coach online, mostly in writing. My clients are busy adults: parents, managers, and people who travel for work. You learn to eat everyday food in the right amounts, instead of a meal plan that ends up in a drawer, so the results last after we finish. Diet is about 80% of the result. Steps, some strength training, and sleep do the rest.
I travel a lot and I'm short on time. He taught me to eat in a way that I could still have my favorite ice cream, without the guilt, and still get a result. After a year I was down 8 cm at my waist, belly, and glutes.
Kristina · Facebook
He aims for long-term sustainability and real-life scenarios. If you were at a celebration and had cake, or a craving hit at home and you ate something, you don't have to hide it from him. If your set macros and calories still add up, he doesn't say a word, and you still lose weight.
Jakub · Facebook
Working with Martin was great. Even when my discipline wasn't always perfect, the result stayed steady. He adapted really well even to my program. He works hard to teach you the principles so you can understand them and make them your own, and that's why the result lasts.
David · Google
I'm a mom of two small kids, ages 2 and 5. I'm 36 and I have two jobs. I thought I wouldn't manage, that I had no time, and that I couldn't do it. With Martin I lost 20 kg in total. A year and a half after our six months working together, I'm keeping my weight at 60 to 62 kg. In the everyday rush of taking care of family, home, and work, I learned to find time for myself and set it aside.
Andrea · Google
Martin is great. An incredibly positive person who knows what he's doing and tries to help however he can :). Thanks to him I lost over 30 kilos, and most importantly, he taught me how to eat properly so it wouldn't be just for a short time. You definitely can't go wrong with Martin!
Zdeněk · Google
Since I get around in an electric wheelchair, I didn't believe I could lose weight. Thanks to Martin's individual care, I did it. I lost 15 kilos. Martin didn't give me some silly meal plan. He taught me to keep track of what I eat and what I burn, and that's how I keep my body weight in check. During our work together I stopped believing a lot of weight loss myths.
Libor · Google
Reviews in Czech (screenshots from Google and Facebook): martinbarna.cz/reference/
Free stuff while you decide
Articles in English
Alcohol and fat loss, weekend overeating, eating late, how much protein, steps, sleep, fat loss after 40, and fat loss after 50. Short articles, with numbers, from 13 years of coaching.
Protein tool
Foods ranked by protein per 100 kcal (the ranking works in any country) and a calculator for the price per 100 g of protein from your own store, in any currency.
How coaching works (all in writing)
One program for English-speaking clients: the same weekly system my Czech clients use, in writing. I take a limited number of clients so I can read every report in full.
You apply in writing
Fill out the form below. I usually reply within 24 hours on business days with a few questions, and we see if it's a fit.
You get your plan
After you pay, you fill out an intake questionnaire. Within 48 hours you have your calories, protein, and macros, a meal plan built around how you actually eat (restaurants included), and a training plan for your actual schedule.
Weekly report, 3 minutes on your phone
Weight, waist, food, steps, training, how the week went. I answer in writing with the plan for the next week and recalculate your numbers. Every week, as long as we work together.
WhatsApp between reports
Monday to Friday for everything in between: a menu before dinner, a hotel breakfast, a week that fell apart. I answer within 24 hours, across time zones. Plus one short educational guide every week: portions without a scale, plateaus, eating out, and sleep.
- Calories and macros set for you, recalculated every week from your report
- Weekly report and my written answer with the plan for the next week
- WhatsApp Monday to Friday, with an answer within 24 hours
- A plan for eating out and travel, built into your week
- The minimum version for messy weeks, agreed in advance
- One educational guide (PDF) every week
No video calls. You get every plan and every number in writing, and you can read it again on the plane.
Want more support? Message me for VIP options.
Is this for you?
This is for you if:
- You want to lose 5 to 20 kg, mostly the belly, and keep it off.
- You eat out 2 or more times a week, travel, or work 10-hour days.
- Your diets worked until the first business dinner.
- You want a plan built on your real week and someone who checks it every 7 days.
- You can write a 3-minute report once a week and log your food, at least roughly.
This is not for you if:
- You want 10 kg gone in 3 weeks. A realistic pace is 0.5 to 1% of body weight a week, so 0.5 to 1 kg a week if you weigh 100 kg.
- You want a fixed meal plan to follow without thinking. You'll learn to decide for yourself; that's the whole point.
- You don't want to write anything down, not even a rough guess. Then I have nothing to adjust from.
- You are pregnant or breastfeeding, have an eating disorder, take medication that affects weight, or have a medical condition. Talk to your doctor first. I'm a coach, not a doctor.
- You are under 18.
Questions I get
I'm in the US, UK or Australia. Does the time difference matter?
I'm in Czechia (Central European Time). You write when it works for you, and I usually answer within 24 hours on business days. Nothing in this coaching requires us to be online at the same time.
I eat out 3 or 4 times a week. Does this work?
That's where most of the work is, and where most diets break. We build the plan around your dinners instead of against them: protein and vegetables first, one portion of carbs, sauces on the side, drinks in the budget. The playbook is the short version. In coaching you can send me a menu a day ahead on WhatsApp and I mark what to order.
What about alcohol?
You can drink. Alcohol = 7 kcal per gram. A small glass of wine (150 ml) is roughly 120 to 130 kcal, a large restaurant pour is 150 to 220, a pint of beer is 200 to 250, and a cocktail is 200 to 500 (a creamy one is at the top of that range). We count it in the weekly numbers. Studies on younger adults found that people ate about 80 kcal more food on average after drinking, and did not eat less later to make up for it. In a bar with snacks, it is often more. So we plan the food around the drinks too.
I have no time for the gym.
Diet is about 80% of the result. For the rest: 8,000 steps a day and two short strength sessions a week, at home or in a hotel room, 20 to 30 minutes. If you have a gym and like it, we use it. If you don't, we don't.
How fast will I lose weight?
A realistic pace is 0.5 to 1% of body weight a week, so 0.5 to 1 kg a week if you weigh 100 kg. 10 kg takes roughly 3 to 5 months. Faster is possible on paper and usually costs you muscle, energy, and the result a few months later. The scale also jumps 1 to 2 kg with water and salt, so we watch the trend and your waist, not one morning.
Why no calls?
Everything is in writing, so you have every plan, every number and every answer in one place, and you can read it again on the plane. Second reason, an honest one: my English is better on paper than on a call, and I'd rather give you a precise answer than a fast one. Want more support? Message me for VIP options.
What happens after I apply?
I usually reply within 24 hours on business days with a few questions. If it's a fit, you pay by card, fill out the intake questionnaire, and within 48 hours you have your calories, protein, meal plan, and training plan. Then your first weekly report.
How much does it cost?
The current price is in the coaching section above: monthly, or 12 weeks paid upfront for less. You only pay after I've answered your application and we both agree it's a fit. Payment is by card.
What if it's not for me?
You have a 14-day money-back guarantee. If you change your mind within 14 days of paying, email martin@martinbarna.cz and you get the full amount back. No reason needed.
Apply for coaching
Tell me where you are and what you want. I usually reply within 24 hours on business days, in writing, with a few questions back. No pressure, and no automatic sales sequence from this form.
Thanks, . I read every application myself and usually reply within 24 hours on business days (Czech time). If nothing arrives, check the spam folder.
Want more support? Message me for VIP options.