Free nutrition plan
Fat loss nutrition plan
A moderate deficit with protein held high so the weight you lose is fat, not the muscle you trained for.
Your numbers
Your details
No account, no email. Numbers update as you type.
Basal rate
Weekly activity
On your feet, 3–5 sessions a week
Fat loss — 1,700 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 175 g
- Carbs
- 125 g
- Fat
- 55 g
Training day: 1800 kcal
Rest day: 1600 kcal
A day on this plan
- BreakfastEggs, oats and fruit430 kcal45 g protein
- LunchProtein, rice or potatoes, vegetables510 kcal55 g protein
- Around trainingYogurt and a banana, or a shake260 kcal25 g protein
- DinnerProtein, starch, salad with olive oil510 kcal55 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
Save this plan with a free accountHow to run it
- Eat in a deficit you can hold for 12 weeks, not 12 days
- Protein at every meal keeps hunger and muscle in check
- Keep carbohydrate around training so sessions stay hard
- Weigh yourself the same way daily and judge the weekly average
Foods that make it easy
Protein anchors
- Chicken breast
- Lean ground turkey
- Greek yogurt
- Eggs and egg whites
- White fish
- Cottage cheese
High-volume carbs
- Potatoes
- Rice
- Oats
- Berries
- Beans and lentils
Fats to measure
- Olive oil
- Avocado
- Nuts and nut butter
- Whole eggs