🎯 Fat Loss Planner

Fill in the highlighted fields to continue. Your goal weight must be lower than your current weight. That goal is below the healthy range for your height. The lowest goal we'll plan for: {kg}. 💪 Want to gain weight? Go to the muscle gain planner 💛 We won't build a plan this time This tool is for adults. For children and teens, please see a pediatrician or dietitian. A calorie deficit is not recommended in pregnancy. Please talk with your doctor or dietitian. Your BMI is already below the healthy range, so we won't create a weight-loss plan. If you're worried about eating or weight, please reach out to a professional. With a history of an eating disorder, self-directed calorie planning can do harm. Please build a plan with a professional team. Your daily target calories a day calories protein fat carbs fiber Water g liters kg Range: {a}-{b} g Calorie split 📊 Your numbers Waist-to-height ratio healthy elevated high BMR (resting metabolic rate) TDEE (total daily energy expenditure) Daily deficit Expected loss per week 📉 Your week-by-week forecast Forecast chart: weight goes from {from} to {to} over {weeks} weeks. Goal Diet break Week 🗓️ When you'll get there You could reach your goal in about {weeks} weeks ({date}). It's a long road. Set an interim goal of 10% less ({kg}), which you could reach around {date}. It's a long road. Start with a closer interim goal, and rebuild your plan when you reach it. 5% down: around week {n} 10% down: around week {n} This is an estimate, not a promise. Weight doesn't drop in a straight line, and that's normal. What matters is the trend over weeks. 🚶 Your step plan Add 1,000 steps a day each week, up to {target} steps a day. You already walk {n} steps a day. Great, keep it up. steps 🏁 Maintenance at your goal At your goal, your maintenance will be about {kcal} calories a day. ⚠️ Personal notes Your plan hit the safe calorie floor, so progress is slower. Add steps and strength training to speed it up. Diabetes medication plus a calorie deficit can cause low blood sugar. Tell your doctor before you start. On GLP-1 medication appetite is low. Prioritize your protein target and strength training to protect muscle. While breastfeeding, pace is limited to gentle and the deficit to 500 calories to protect milk supply. Over 65, protecting muscle is critical: protein at every meal and strength training 2-3 times a week. Your BMI is in the healthy range, so we chose a gentle pace. Consider focusing on muscle and waist size. With kidney disease, your protein target must be set with your doctor. 🔒 Your data is stored only on your phone, not with us. On iPhone, if you don't open the planner for 7 days, Safari may delete it. Add the planner to your home screen and it's kept like an app. How to add it: tap Safari's Share button, then "Add to Home Screen". Note: you'll need to enter your details once more in the app. 🔒 Your data is stored only on your device, not with us. Add the planner to your home screen to open it like an app. 🔒 Your data is stored only in this browser, not with us. Clearing your browser data will delete it. ✅ The planner is saved as an app, and your data stays on your device. 📲 Add to home screen 📲 How to add to home screen Delete all planner data from this device? Your data was deleted from this device. Today Yesterday 🔥 {n}-day streak 🔥 Day one of your streak Your weekly average: {avg} ({delta} vs last week) Your weekly average: {avg} Weight jumps around from day to day, and that's normal. The average is what counts. {pct}% of this week's step goal ({target} a day) ✅ Saved! {x} of {y} habits today 💪 {x} of {y} habits today. A perfect day! 🌟 Fill in at least one field to save. Please check the weight you entered. Please check the number of steps you entered. 💾 You already have {n} days of data. It's worth backing up to a file now and then. ⬇️ Back up now 🎉 You're down 5% from your starting weight! That's already a real health improvement. 🏆 You're down 10% from your starting weight! A major milestone. 📖 In the book: Protein at 2+ meals Vegetables at two meals Walk after a meal Water before meals 7+ hours of sleep Challenge task 🚀 The 30-day challenge One small task a day, for 30 days. Start 🏁 30-day challenge: day {day} I did today's task 🎉 You finished the 30-day challenge! 🔄 New challenge Cook one high-protein recipe. High-protein breakfast ideas Plan your next social event ahead: decide what you'll eat and drink before you arrive. Weigh yourself, measure your waist, and take front and side photos. Record everything you eat today, without changing anything. Just observe. Add a palm-sized protein portion to breakfast. Drink 500 ml of water before lunch and dinner. Take a 10-minute walk after your largest meal. Rate your hunger (1 to 10) before and after each meal. Review week 1: average weight, steps, and one lesson learned. Complete your first strength session, even if it is short. Fill half your plate with vegetables at lunch and dinner. Set a fixed wake-up time and keep it for the rest of the challenge. Remove one trigger food from your home. Add 1,000 steps to your daily average. Cook one recipe from the book. Review week 2 and write three if-then plans for difficult situations. Second strength session of the week. Log your weights. Phone-free last hour before bed. Plan tomorrow's meals tonight. Eat one meal slowly, taking at least 20 minutes, with no screens. Replace one sweet drink or snack with a better option. Batch-cook protein and vegetables for 3 days. Review week 3: waist measurement and progress photos. Try a new type of movement: swimming, cycling, dancing, or a hike. Plan your next social event using the 'What to eat when...' playbook. Walk and talk: take a call or meeting on foot. Write down five things your body can do better than on day 1. Have a planned evening snack and close the kitchen after it. Invite a friend or family member to join you for a walk or workout. Third strength session of the week. Try to add a little weight or 1 rep. Review your hunger notes and identify your most common trigger. Weigh, measure, and photograph. Compare with day 1, and plan the next 30 days. 📊 Your week (week {n}) Average weight vs last week Check-in days Average steps a day Goal: {target} Strength sessions Goal: 2-3 a week 📉 Weekly average vs forecast Actual Forecast ✔️ Habits this week {x} of {y} days 📝 More from this week Processed snacks: {n} a day on average Alcoholic drinks: {n} this week Average energy Average hunger (1-5) 🧭 Trend check (the 3-week rule) We need {n} more full weeks with weigh-ins to check the trend. Weighing 2-3 times a week is enough. On track. Keep going! No change for 3 weeks: reduce 100-200 calories a day or add 2,000 steps. No change for 3 weeks. You're already at the safe calorie floor, so don't cut further: add 2,000 steps a day and strength training. You're losing too fast: add 100-200 calories to protect muscle. No data yet. After a few check-ins your weekly summary will appear here. ✅ To today's check-in ✅ From now on: a 30-second daily check-in Weight, steps and a few habits. Everything stays on your device. To the first check-in ✅ Backup file saved. ✅ Your data was restored. This file isn't valid or isn't a planner backup. Restore from this file? The data currently on this device will be replaced. 💡 Insights from your data Personal insights appear after 14 days of check-ins. {n} days to go. No clear patterns in your data yet. The more you fill in (sleep, hunger and the plate check), the more insights will appear here. These insights are based only on your data so far, and show a link, not necessarily a cause. 📖 Read more On days you slept 7+ hours, you walked {n} more steps on average. On days you slept less than 7 hours, hunger was higher ({a} vs {b} on a 1-5 scale). On days with protein at 2+ meals, hunger was lower ({a} vs {b} on a 1-5 scale). On days you closed the kitchen by 8 pm, you had fewer processed snacks ({a} vs {b} a day). In weeks with 2+ strength sessions, you lost weight faster ({a} vs {b} a week). ✅ Almost done: we sent you a confirmation email. Tap the link in it to start getting reminders. Don't see it within a few minutes? Check your spam or junk folder, or the Promotions tab. ✅ This email is already signed up for reminders. To sign up, please tick the consent box. That email address isn't valid. Too many attempts. Please try again later. Something went wrong. Refresh the page and try again. I built myself a free, evidence-based fat-loss plan. Try it too: ✓ Link copied ✏️ Edit my details