Enter your current weight, target weight, and timeline to get a science-based weight loss roadmap with weekly targets, calorie plan, exercise schedule, and milestone checklist.
Your Details
10.0kg to lose · 20 weeks · Target: October 2026
2238 kcal/day target · 153g protein · Current BMI: 27.8 → Target BMI: 24.5
Weight to Lose
10.0 kg
Time to Goal
20 weeks
Daily Calorie Target
2238 kcal
Daily Protein Target
153g
TDEE (maintenance)
2788 kcal
Weekly Deficit
3850 kcal
Lose first 0.5kg — momentum starts
Week 1
2.5kg lost — 25% milestone
Week 5
5.0kg lost — halfway!
Week 10
7.5kg lost — 75% — final push
Week 15
GOAL: 75kg reached!
19 October 2026
| Period | Focus | Tasks | Notes |
|---|---|---|---|
| Mon | Strength training | Full body resistance session (30–45 min) | Preserves muscle while losing fat |
| Tue | Cardio | 30 min brisk walk or light jog | Zone 2 heart rate — conversational pace |
| Wed | Rest or yoga | Stretching, foam rolling, recovery | Recovery is as important as exercise |
| Thu | Strength training | Upper/lower split or full body (30–45 min) | |
| Fri | Cardio | 30 min walk + 15 min HIIT (optional) | Add HIIT only after 4 weeks |
| Sat | Active lifestyle | Walk 8,000+ steps, sport, recreational activity | Keep it enjoyable |
| Sun | Meal prep + weigh-in | Weigh in (same time), prep meals for the week | Weigh once weekly only |
At 0.5kg/week, your 2238 kcal target creates the right deficit without being too aggressive.
Protein is critical — 153g/day preserves muscle while losing fat. Prioritise chicken, fish, eggs, legumes.
Weigh yourself only once per week — daily fluctuations of 1–2kg from water are normal and misleading.
Sleep 7–8 hours. Sleep deprivation increases ghrelin (hunger hormone) by 24% and sabotages fat loss.
Your Next Actions
“It takes 4 weeks for you to notice your body changing, 8 weeks for friends to notice, 12 weeks for the rest of the world.”
— Unknown
Wisdom & Inspiration