01
Find your starting calories
Estimate daily energy needs, then choose a moderate deficit you can actually sustain.
Use the TDEE calculator →
Fitness goals
Sustainable fat loss
Lose weight without guessing
Calculate a realistic calorie target, build repeatable food and training habits, and measure the trend that matters.
How to lose weight
The most reliable way to lose weight is to maintain a modest calorie deficit while keeping protein high and strength training consistently. Start with an estimate, track for 2-4 weeks, then adjust from your average weight trend rather than a single weigh-in.
- Beginners and returning exercisers
- Review progress every 2-4 weeks
Your starting plan
Three decisions that create momentum
02
Set protein and macros
Give meals enough structure to support fullness, recovery, and muscle retention.
Calculate your macros →03
Pair nutrition with training
Follow a plan that keeps strength work in while activity and fitness improve.
View the recomp programme →Go deeper
Build the system around the goal
Food tracking that fits real life
Log meals, calories, protein, and weight trends in one place.
Explore →Training that protects progress
Use progressive strength training instead of relying only on cardio.
Explore →Clear weekly feedback
Look at trends, adherence, and recovery before changing the plan.
Explore →Lose weight: common questions
How fast should I try to lose weight?
A gradual rate is easier to sustain and is more compatible with training. Many people start by targeting roughly 0.25-0.75% of body weight per week, then adjust based on energy, performance, and adherence.
Do I need to track every calorie?
No, but short-term tracking can teach portion awareness and reveal patterns. You can later move to repeatable meals, hand portions, or another method that preserves the same calorie and protein structure.
What if my weight does not change?
Compare weekly averages for at least two consistent weeks. If the trend is flat and adherence is good, reduce intake slightly or increase activity rather than making a dramatic change.
Should I lift weights while losing weight?
Yes. Resistance training and adequate protein help preserve muscle, maintain performance, and make more of the weight lost come from body fat.
Ready to transform your training?
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