Smart Weight Loss Planner

How This Weight Loss Planner Works

This planner combines three things dieters usually need separate apps for: a calorie deficit calculator, a protein target calculator, and a daily food plan builder with full macro tracking. Everything runs in your browser — no signup, no data sent anywhere, completely free.

The science behind the numbers

Your maintenance calories are estimated with the Mifflin-St Jeor equation, which research has shown to be one of the most accurate BMR formulas for the general population. Your Basal Metabolic Rate (the energy your body burns at complete rest) is calculated from your weight, height, age and sex, then multiplied by an activity factor between 1.2 (sedentary) and 1.9 (very active). The planner then applies a 20% calorie deficit — a moderate reduction that typically produces 0.5–1 kg of fat loss per week while keeping energy, mood and workout performance manageable.

Why protein matters so much during fat loss

When you eat in a deficit, your body can burn muscle as well as fat. Eating 1.6 grams of protein per kilogram of body weight — the target this planner sets — is strongly supported by research for preserving lean muscle during weight loss, especially when combined with resistance training. Protein is also the most filling macronutrient, which makes sticking to your calorie budget far easier. Aim to spread it across the day: roughly 30–40 g per meal.

A food database built for desi eating

Most calorie apps are built around Western foods. This planner's food list includes the staples people in Pakistan, India and Bangladesh actually eat every day:

• Roti / chapati — about 120 kcal per medium piece, so you can budget exactly how many fit your day
• Daal and chana — excellent protein-and-fibre combinations for vegetarian days
• Rice, potato, plain yogurt, chai with milk — realistic portions with realistic numbers
• Plus universal fat-loss foods: chicken breast, fish, eggs, oats, fruit and nuts

Tips for getting the best results

• Recalculate monthly. As your weight drops, your maintenance calories drop too — update your profile every 3–4 weeks.
• Walk daily. 8,000–10,000 steps burns 200–400 extra calories without adding hunger the way intense cardio can.
• Lift weights 3–5x per week. Strength training signals your body to keep muscle while it burns fat.
• Sleep 7–8 hours. Poor sleep raises hunger hormones and makes cravings much harder to resist.
• Don't chase spot reduction. You cannot choose where fat comes off first — consistency decides that, not exercises.

Disclaimer: All calorie and nutrition values are practical estimates for planning purposes only. This tool does not provide medical advice. Consult a qualified doctor or registered dietitian before starting any weight loss programme, especially if you are pregnant, under 18, or have a medical condition. See our full disclaimer.