Free Calorie Calculator + Fat-Loss Plan

Your Results

Macros

Your Fat-Loss Success Breakdown

Fat loss works best when all parts are aligned — not calories alone.

Daily Targets

• Meals: —
• Water: —
• Steps: —
• Timeline: —

Your Fat-Loss Plan

Your results above give you a clear target. The goal now is to turn that target into a simple routine you can repeat. You don’t need perfection — you need a plan that works on busy days, weekends, and “off” days too.

1. Calories: focus on your weekly average
   Staying within about ±100–150 calories of your target most days is excellent. If one day goes higher, simply return to your plan at the next meal. Consistency wins.
2. Protein anchor (your #1 fat-loss food rule)
   Try to include a solid protein source at every meal (chicken, fish, eggs, Greek yogurt, beans). Protein supports fullness and helps you keep lean muscle while losing fat.
3. Plate method (easy portion control)
   A simple guide: 1/2 plate veggies, 1/4 plate protein, 1/4 plate carbs (rice, yam, oats, fruit). Add a small amount of healthy fat (olive oil, avocado, nuts) if it fits your calories.
4. Steps + strength = the “results multiplier”
   Hit your step target daily, and if possible strength train 2–4x/week. This combo improves body composition and helps you maintain progress long-term.
5. Sleep and stress: protect your progress
   Low sleep and high stress often show up as cravings, low energy, and skipped workouts. Aim for 7–8 hours when possible and keep a simple wind-down routine.
6. When progress stalls (2–3 weeks)
   Make one small adjustment: either reduce calories by 100–200/day or add 1,000–2,000 steps/day. Small changes are easier to sustain and work better than extreme cuts.

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