Lose Weight the Right Way
Sustainable fat loss is simple in principle: eat fewer calories than you burn, hit your protein target, and stay consistent. Use the free tools below to build your complete plan in under 5 minutes.
500 kcal
Safe daily deficit
0.5–1 kg
Healthy weekly loss
1.6–2.2g/kg
Daily protein target
8+ weeks
Minimum plan duration
Your 5-Step Fat Loss Plan
Complete these steps in order for a complete, personalised fat loss strategy.
Calculate Your TDEE
Your Total Daily Energy Expenditure is the number of calories you burn each day. This is the foundation of any effective fat loss plan.
💡 Without knowing your TDEE, any calorie target is just a guess.
Calculate My TDEE →Set a Safe Calorie Deficit
A deficit of 300–500 kcal per day leads to 0.5–1 kg of fat loss per week — sustainable without sacrificing muscle.
💡 Too large a deficit accelerates muscle loss. Too small, and progress stalls.
Calculate My Deficit →Set Your Macros
Protein keeps you full and preserves muscle. Aim for 1.6–2.2 g/kg of body weight. Carbs and fat fill the remaining calories.
💡 High protein diets are the single biggest driver of successful fat loss.
Calculate My Macros →Build a Meal Plan
Turn your calorie and macro targets into a practical daily meal plan you can actually stick to.
💡 People who plan meals lose significantly more weight than those who don't.
Get My Meal Plan →Start a Workout Plan
Cardio burns calories; resistance training preserves muscle during a deficit. A combination of both is optimal for fat loss.
💡 Maintaining muscle during fat loss keeps your metabolism higher.
Get My Workout Plan →All Fat Loss Calculators
Fat Loss FAQs
How fast should I expect to lose weight?
A rate of 0.5–1 kg (1–2 lbs) per week is considered safe and sustainable. Faster rates increase the risk of muscle loss and nutrient deficiencies.
How big should my calorie deficit be?
A deficit of 300–500 kcal/day is recommended for most people. This translates to roughly 0.5–1 kg of fat loss per week. Avoid deficits larger than 1,000 kcal/day.
How much protein do I need while losing weight?
Aim for 1.6–2.2 g of protein per kg of body weight. This protects muscle tissue during a calorie deficit and helps with satiety.
Do I need to do cardio to lose fat?
No — fat loss is driven by a calorie deficit, which can be achieved entirely through diet. However, cardio helps increase your deficit and improves cardiovascular health.
Why am I not losing weight even in a deficit?
Common reasons include underestimating calorie intake (food tracking errors are common), water retention masking fat loss, or a deficit that is too small to show on the scale week-to-week.
What is the best diet for weight loss?
The best diet is one you can sustain. Research shows that any diet creating a calorie deficit produces similar fat loss outcomes. High-protein diets tend to be more satiating and muscle-sparing.
⚕️ Medical Disclaimer
All content, calculators, and plans on FitFuel Tools are for general informational and educational purposes only. They are not a substitute for personalised advice from a qualified healthcare professional, registered dietitian, or certified personal trainer. Individual results vary. If you have a medical condition, are pregnant or breastfeeding, or have concerns about your health, please consult a qualified professional before making changes to your diet or exercise routine. Read our full disclaimer →