Fat loss isn’t about shortcuts—it’s about stacking simple wins that compound. This guide gives you clear steps to set calories, choose macros, plan meals, train effectively, and build habits that actually last.
How Weight Loss Works (In One Minute)
You lose fat by maintaining a consistent calorie deficit—eating fewer calories than you burn. Your TDEE (Total Daily Energy Expenditure) is your daily burn; your BMR is the at-rest portion. Use our calculator on the homepage to get both numbers automatically.
Set Your Targets: Calories and Macros
1) Calories
Pick a deficit you can stick to for 8–12 weeks. Adjust every 2–4 weeks based on progress.
2) Protein
Target 1.6–2.2 g per kg of body weight daily. Protein preserves muscle, increases fullness, and supports recovery.
3) Carbs and Fats
Distribute remaining calories between carbs and fats based on preference. Example starter split: 30% protein, 40% carbs, 30% fats.
Build Your Meals the Easy Way
The Balanced Plate
- Protein (palm-sized): chicken, fish, eggs, Greek yogurt, tofu
- Carbs (cupped hand): rice, potatoes, oats, fruit, legumes
- Veggies (2 fists): leafy greens, cruciferous, colorful vegetables
- Fats (thumb): olive oil, avocado, nuts, seeds
Training for Fat Loss (Minimalist but Effective)
Strength (3 days/week)
Full-body focus: squats or leg press, hip hinge (RDLs), push (bench/push-ups), pull (rows), core (planks). 3 sets of 8–12 reps.
Cardio (2–3 days/week)
20–30 minutes brisk walking, cycling, or intervals. Aim for 6–10k steps daily.
Sleep, Stress, and Adherence
- Sleep 7–9 hours—poor sleep increases hunger hormones
- Manage stress—use walks, breathwork, or journaling
- Plan treats—80/20 approach prevents binge–restrict cycles
7-Day Example Plan (1800 kcal)
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Greek yogurt, berries, granola | Chicken quinoa bowl | Salmon, potatoes, greens | Apple + peanut butter |
| Tue | Oats with whey & banana | Turkey wrap + salad | Stir-fry beef + rice | Cottage cheese + pineapple |
| Wed | Eggs + toast + avocado | Lentil soup + sourdough | Chicken tacos | Protein shake |
| Thu | Smoothie (spinach, berries, yogurt) | Tuna salad + crackers | Tofu curry + rice | Dark chocolate (20g) |
| Fri | Overnight oats | Grilled shrimp bowl | Turkey burger + sweet potato | Trail mix (30g) |
| Sat | Protein pancakes | Chicken Caesar salad | Pasta + lean meat sauce | Greek yogurt |
| Sun | Veggie omelet | Bean chili | Roast chicken + veggies | Cheese + crackers |
Troubleshooting Plateaus
- No change for 2+ weeks? Reduce 100–150 kcal or add 2k steps
- Hunger high? Increase protein/fiber, shift calories to later
- Energy low? Ensure 7–9h sleep, manage stress, refeed day if needed
Get Your Personalized Plan in Seconds
Use our calculator to generate your calories, macros, a meal plan, and a workout split tailored to your inputs.
Calculate My PlanFAQ
How fast should I lose?
0.5–1.0 lb per week is sustainable for most. Faster loss risks muscle and adherence.
Do I need to cut carbs?
No. Calorie deficit and adequate protein matter most. Choose a style you enjoy.
What if I can’t track calories?
Use the plate method, stick to routine meals, and track weight trend weekly.