A fat loss plan
you can actually finish.
A fat loss workout plan only does half the job. Losing fat requires eating less energy than you use, and that part is decided in the kitchen. What decides whether you like the result is how much muscle you keep on the way down, and whether the deficit is one you can live in for three months.
A deficit sized to your pace
You choose gentle, steady or ambitious, and the plan sets the deficit at 250, 375 or 500 calories below your maintenance level. Steady is the default because the fastest option is the one most often abandoned, and more of what an aggressive deficit costs you is muscle rather than fat.
Protein to protect what you have
In a deficit your body is looking for energy and muscle is a candidate. Adequate protein alongside resistance training is what steers it toward fat instead. The plan sets 1.8 grams per kilogram of bodyweight, roughly 148 g a day for an 82 kg person.
Lifting, not just cardio
Cardio raises the energy you spend. Resistance training is what gives your body a reason to hold on to muscle while the deficit runs. Dropping the weights and piling on cardio is the classic route to finishing ninety days lighter but softer than you hoped, so the plan includes both, weighted toward the one that protects your result.
It adjusts for poor recovery
If you report sleeping under six hours or high stress, the deficit is reduced by 100 calories rather than ignored. An aggressive deficit stacked on under recovery tends to cost training quality and lean mass instead of speeding anything up. An honest answer produces a better plan.
Judge it over weeks
Daily bodyweight moves with water, food volume, salt and sleep, none of which is fat. Look at the trend across two to three weeks alongside how your training is going, and adjust if both have stalled. No calculator can skip that step for you.
No promises about outcomes
Rate of fat loss varies with adherence, starting point, sleep, stress and medical factors, and it is not linear. This plan gives you a structure and a set of estimates, not a guarantee, and it is general fitness information rather than medical advice. Speak to a clinician first if you are pregnant or postpartum, managing a condition, or returning from injury.
Get a fat loss plan with a deficit sized to your life.
Build my free plan