Personalized Fat-Loss Cut Blueprint Generator

3. Weekly Weigh-In & Adjustment Rule

• Weigh yourself once per week under similar conditions (e.g., same time of day, similar clothing).
• If weight does not decrease by about 0.25-0.5 kg (0.5-1 lb) per week, reduce daily calories by 100-150 kcal.
• If weight drops faster than 1 kg (2.2 lbs) per week or energy feels too low, increase calories slightly.

4. Actionable Steps This Week

1. Track your meals daily using a food app to stay near the 2,200 kcal target and macro goals.
2. Plan protein intake to meet about 165 g daily (e.g., lean meats, dairy, legumes).
3. Prioritize whole foods — vegetables, whole grains, healthy fats (olive oil, nuts).
4. Include moderate exercise 3-4 times per week (e.g., strength training, cardio, or a mix).
5. Hydrate well, aiming for at least 2-3 liters of water per day.
6. Sleep well — aim for 7-8 hours per night to support recovery and fat loss.

General info, not medical advice.

Your height in centimeters.