The math (simple, transparent)

The goal is not to “predict” your exact metabolism — it’s to produce a reasonable starting plan you can adjust using feedback (weekly averages, hunger, energy, performance).

We use the Mifflin‑St Jeor equation (a common, practical estimate):

• Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
• Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161

TDEE ≈ BMR × activity multiplier (sedentary → athlete). This is your estimated maintenance intake.

Rough rule: 1 kg of body fat corresponds to ~7,700 kcal. So a 0.5 kg/week goal implies about 3,850 kcal/week (≈ 550 kcal/day) deficit. The advisor also caps the deficit to keep it safer and more sustainable.

Your sliders estimate “friction” (sleep, stress, hunger, consistency). If friction is high, the tool gently nudges the plan toward a slower rate and adds behavioral “wins” (steps, meal structure, protein).

A realistic fat‑loss week

Suppose you’re 30 years old, 170 cm, 80 kg, moderately active, and you want to reach 72 kg. The advisor might estimate maintenance around 2,300–2,600 kcal/day (varies by sex and activity), then suggest a target like 1,800–2,100 kcal/day depending on the weekly rate you choose.

• Week 1–2: scale can drop fast from water/glycogen changes.
• Weeks 3–8: trend often stabilizes to ~0.25–0.75 kg/week if adherence is good.
• Plateaus: usually “math + behavior”: tracking drift, lower daily movement, stress/sleep.

The best plan is the one you can repeat. If hunger is high and sleep is low, a slower rate can still win because you can actually stick to it.

Four levers that move the needle

Weight management is often less about “knowing what to do” and more about building a repeatable system. Here are four levers the advisor uses in the plan output.

Calories are the budget. You don’t need perfection — you need the weekly average to land in the right neighborhood. That’s why the tool outputs a target plus a small buffer (±150) rather than pretending one exact number is “magic.”

Higher protein tends to help people feel fuller and maintain lean mass during dieting. A practical range is ~1.6 g/kg of goal weight per day, adjusted for preference and tolerance.

Steps are underrated because they are scalable. Going from 4k to 8k daily steps can meaningfully change your weekly energy balance and improve mood — without the recovery cost of high‑intensity workouts.

Poor sleep and high stress do not “break physics,” but they raise friction: cravings go up, impulse control goes down, training feels harder, and movement often drops. If sleep and stress are rough, choose the easiest plan that still moves you forward.

Frequently Asked Questions

• Is this a medical weight loss program?

  No. This is an educational estimator and habit planner. Talk to a clinician for medical advice.

• How accurate is the calorie estimate?

  It’s a starting point. Many people are off by 5–15% because of genetics, tracking error, and daily movement. Use your 2–4 week trend (weekly average weight) to adjust.

• Why does the tool care about my hunger, stress, and sleep?

  Because sustainability matters. A plan that looks great on paper but collapses after 5 days won’t win. Those sliders help the tool recommend a “doable” difficulty.

• What if my goal weight is higher than my current weight?

  The advisor switches to a slow gain plan (small surplus) and emphasizes strength training + protein to support lean mass.

• Should I weigh myself daily?

  Optional. Daily weigh‑ins can help if you use a weekly average and don’t panic about fluctuations. If it’s stressful, weigh 2–3×/week or weekly.

• How do I break a plateau?

  First check adherence (tracking drift, snacks, weekends). Then check movement (steps often drop unknowingly). If both are solid for 2–3 weeks, adjust calories slightly (e.g., −100 to −150/day) or add steps.

The “Doable Plan” share format

Most tools only spit out a number. This one outputs a short plan you can screenshot and share: calorie target, protein goal, steps, training days, and a timeline estimate — plus one “next week” focus.

• Pick the slowest weekly rate you can do consistently.
• Hit protein on 5 days this week.
• Add a 10‑minute walk after one meal.
• Recalculate after 14 days and compare your saved snapshots.

The goal is repeatability. If you want to build momentum with friends, compare habits — not just scale numbers.

The “Plate + Protein” method (the easiest system)

If tracking every gram makes you quit, use structure instead. Most successful plans have the same pattern: protein anchor + high‑volume plants + a measured portion of carbs/fats that fits your calorie budget. The goal is to make “default meals” that you can repeat without decision fatigue.

• ½ plate: vegetables or fruit (volume + fiber)
• ¼ plate: lean protein (chicken, fish, tofu, Greek yogurt, beans)
• ¼ plate: smart carbs (rice, potatoes, oats, whole grains) or healthy fats (olive oil, avocado, nuts)

Start with this template for 10–14 days. If hunger is high, increase vegetables, add a soup/salad starter, and split carbs around training. If cravings are high at night, plan a high‑protein dessert (Greek yogurt + berries, protein pudding, cottage cheese + fruit). The goal is not “never treat” — it’s “treats inside a plan.”

Hitting your protein target is easier if you set two “anchors”: one high‑protein breakfast and one high‑protein snack. Then lunch and dinner can be normal meals that simply include a protein portion. If you’re vegetarian, combine plant proteins across the day (beans + grains, tofu/tempeh, Greek yogurt if dairy).

Strength training is the “keep the good stuff” button

During fat loss, your body doesn’t automatically choose to lose only fat. Strength training plus adequate protein helps preserve lean mass so the weight you lose is more likely to be fat. During weight gain, strength training helps your surplus go toward muscle rather than just body fat.

• Day A: squat pattern + push + row + core
• Day B: hinge pattern + pull + press + carry
• Progression: add 1–2 reps or a small weight increase when it feels easy

Keep cardio “easy” if you’re stressed or under‑slept. Easy cardio supports health and appetite control without stealing recovery. If you love intense cardio, do it — but keep it consistent and don’t use it as punishment for eating.

Steps work because they are repeatable. A daily walk after a meal can improve glucose handling, reduce stress, and quietly add a meaningful weekly calorie burn. If your schedule is chaotic, the simplest win is: one 10‑minute walk per day.

How to adjust your plan (without overreacting)

Your scale weight is noisy. Salt, soreness, travel, hormones, and late meals can swing your weight by 1–3% in a day. That’s why the smartest way to use the scale is with a trend: weigh frequently, then compare weekly averages. If you dislike frequent weigh‑ins, weigh 2–3 times per week and track an average.

• If your weekly average is moving roughly as expected, keep going.
• If it’s flat for 2–3 weeks, adjust by −100 to −150 kcal/day or add 1–2k steps/day.
• If you feel overly hungry, irritable, or your training crashes, choose a slower weekly rate or raise calories slightly.

Most “plateaus” are not metabolic damage. They’re usually small behavior drift (weekends, bites, under‑counting oils/sauces), plus unconscious reductions in movement. The tool’s steps target is there for that exact reason.

If you’ve been dieting hard for many months, a maintenance phase (2–6 weeks) can be helpful for adherence, training performance, and mental relief. This isn’t a “hack” — it’s a strategy to stay consistent over the long run. If you choose maintenance, keep protein high and keep steps/training consistent.

Common issues (and what to do)

• “I’m always hungry.” Increase protein, increase vegetables/fruit volume, add soups, and avoid “calories you can drink.” Consider a slower weekly rate.
• “Weekends ruin me.” Pre‑decide one treat, keep protein at breakfast, and keep a step goal. You can also “bank” calories by eating slightly lighter earlier in the day.
• “I lose weight, then gain it back.” Your plan needs a maintenance bridge. Practice eating at maintenance for 4–8 weeks, keep training, and keep the same routines.
• “I don’t want to track food.” Use the plate template, keep portions consistent, and adjust only one thing at a time (smaller carb portion at dinner, or one fewer snack).
• “My energy is low.” Check sleep, check total calories, and check iron/protein intake. If you feel unwell, talk to a clinician.

The best fix is usually the simplest: lower the difficulty until you can keep it consistent. A slow plan you do for 6 months beats an aggressive plan you do for 10 days.

Healthy guardrails to keep you steady

Weight goals can be motivating, but they can also become emotionally loaded. Use guardrails so the process stays healthy. If you notice obsessive tracking, shame spirals, or binge‑restrict cycles, pause and seek professional support.

• Pick the slowest rate that still feels meaningful (often 0.25–0.5 kg/week for fat loss).
• Keep a minimum calorie floor and avoid crash dieting.
• Prioritize protein + fiber to reduce cravings and protect muscle.
• Train for strength so your body "keeps" lean mass.
• Use trends (weekly averages) and ignore daily noise.

Finally: your health is more than the scale. Your energy, blood work, sleep, strength, and mood matter. If your plan improves those while the scale moves slowly, you are winning.

Key terms (in plain English)

• BMR: calories your body burns at rest.
• TDEE: calories you burn in a day (BMR plus movement/thermic effect).
• Deficit: eating below TDEE so weight trends down.
• Surplus: eating above TDEE so weight trends up.
• NEAT: non‑exercise movement (walking, standing, fidgeting).
• Weekly average: the “signal” that smooths out daily fluctuations.

If you remember one thing: adjust slowly. Tiny changes you can hold are powerful.