Weight Loss Planner.

At low intensity, your body burns fat as its primary fuel source. Running burns more total calories, but a higher percentage comes from glycogen (carbs). A 45-minute walk daily — done consistently — outperforms occasional intense cardio for most people. It's sustainable, low-impact, and easy to fit into any routine.

1 kg of body fat contains roughly 7,700 calories. So a consistent daily deficit of 500 cal = about 0.5 kg/week. This is the most researched, sustainable pace. Going too aggressive (1,000+ deficit) causes muscle loss, fatigue, and usually rebound weight gain.

The more muscle you have, the more calories you burn at rest. Adding 2–3 strength sessions per week while in a deficit preserves muscle, increases your base metabolism, and changes your body composition — not just the number on the scale.

High protein diets (1.6–2.2g per kg of body weight) reduce hunger, preserve muscle during a cut, and have a higher thermic effect — meaning your body burns more calories just digesting protein. Prioritize it at every meal.

Studies show drinking 500ml of water 30 minutes before a meal reduces calorie intake by 13% on average. It's one of the simplest, most evidence-backed tricks for eating less without feeling deprived.

Sleep deprivation increases ghrelin (hunger hormone) by 24% and decreases leptin (fullness hormone). People eating in a deficit while sleep-deprived lose significantly more muscle and less fat than those sleeping 7–9 hours. Sleep is a free fat-loss tool — use it.

Your weight can fluctuate 1–3 kg in a single day due to water, food volume, and glycogen. Daily weigh-ins cause unnecessary stress. Weigh yourself every morning and track the weekly average — that's the real signal.