Skip to main content
Back to flows

Weight Loss Planning Flow

Build a sustainable fat-loss plan from your BMI, calorie burn, and target timeline.

Get daily calorie target, deficit, and realistic weeks-to-goal.

Why this flow matters

Most diet plans are arbitrary. This flow grounds the plan in your actual energy expenditure (BMR x activity) and a fat-loss rate that is sustainable, not crash. Slow is the only thing that keeps the weight off.

Diagnosis
On track
Eat 1926 kcal/day - goal in 20 weeks.
On track

Your diagnosis

Eat 1926 kcal/day - goal in 20 weeks.

  1. NowHit 1926 kcal with 1.6-2.2 g/kg protein

    Protein preserves muscle in a deficit.

  2. SoonAdd 30 min daily walk - free TDEE without appetite spike
  3. SoonStrength train 2-3x weekly to keep BMR from dropping
  4. LaterTrack weight as a 7-day rolling average, not daily

    Daily noise is mostly water and glycogen.

Start with Calorie Calculator View detailed report

Your inputs

Edit any value - the diagnosis above updates instantly.

How the math works

The exact rules and formulas this flow applies - no black box.

  • 1.BMR uses the Mifflin-St Jeor equation: 10 x weight + 6.25 x height - 5 x age (+5 male, -161 female).
  • 2.TDEE = BMR x activity factor (1.2 sedentary, 1.4 light, 1.55 moderate, 1.725 high).
  • 3.Daily deficit = (weekly loss kg x 7700 kcal) / 7. 7700 kcal ? 1 kg body fat.
  • 4.Calorie floor enforced: 1200 kcal female, 1400 kcal male - below this, metabolic adaptation negates the deficit.

How to read your result

  • Target calories at the floor: weekly loss target is too aggressive. Reduce to 0.5 kg/week.
  • Weeks to goal > 40: long horizon is normal - sustainable loss compounds slower than people expect.
  • BMI < 22 already: focus on body composition (strength training), not more calorie restriction.

Common questions

Why 0.5 kg/week and not 1 kg?

0.5 kg/week (?1 lb) preserves muscle and works long-term. 1 kg/week is achievable short-term but most regain it.

Does the calorie target include exercise?

Yes - exercise is baked into the activity factor. Do not subtract more for workout days, you will under-eat.

What about protein and macros?

Calories drive weight, macros drive composition. Aim 1.6-2.2 g/kg protein during a deficit to keep muscle.