Enter your details below and get a personalised daily calorie target and macro breakdown designed to support steady, sustainable fat loss.
The protein target above is the ideal amount to preserve muscle while losing fat. But if it feels like a lot to hit consistently — whether because of your diet style, appetite, or budget — don't ignore it and hope for the best. Use this instead.
Set a protein amount you can realistically commit to every day. We'll keep fat fixed at 20% of your calories and redistribute the rest to carbohydrates. A slightly lower protein target that you actually hit every day will always beat a perfect target you miss half the time.
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Here's something most people don't realise when they start strength training: you can be losing fat and gaining muscle at the same time. Because muscle is denser than fat, it takes up less space in your body — which means your clothes get looser, your measurements go down, and you look and feel different, even if the number on the scale barely moves.
This is a real result. It counts. Don't let a stubborn scale reading make you think nothing is working.
The rule is simple: if either your weight is going down, or your measurements are going down — you are making progress. Both count equally. In fact, losing inches while weight holds steady often means your body is doing something even better than pure fat loss.
Track these measurements every 2–4 weeks alongside your weight:
Take each measurement at the same spot, at the same time of day. Even a 1–2 cm drop in your waist over a month is meaningful fat loss — celebrate it.
Hitting your calorie target is the foundation — but what you eat matters too. These evidence-based eating guidelines will help you stay full, maintain stable energy, and preserve muscle while you're in a calorie deficit.
Not all carbohydrates affect your blood sugar the same way. Low-glycaemic foods release energy gradually, keeping hunger and cravings in check.
Fill at least half your plate with non-starchy vegetables. Spinach, broccoli, cauliflower, cabbage, cucumber, lettuce, and capsicum are all excellent choices — they add volume and nutrients without a significant calorie load.
Include legumes and lower-GI fruits daily. Lentils, chickpeas, kidney beans, apples, pears, berries, and mangoes provide fibre and slow-digesting carbohydrates that keep you satisfied between meals.
Limit white potatoes and highly refined grains. These cause rapid blood sugar spikes followed by energy crashes and increased hunger. Swap them for lower-GI alternatives when possible.
Eat grains in their least-processed form. Brown rice, whole oats, pearl barley, and stone-ground breads are digested more slowly than their refined equivalents, supporting more stable energy throughout the day.
Keep sweet treats as an occasional choice, not a daily habit. When you do have something sweet, a small amount satisfies far more than making it a routine. Reducing frequency matters more than elimination.
Replace table sugar with lower-impact sweeteners where needed. Stevia, xylitol, and similar alternatives provide sweetness with far less blood sugar impact — useful in coffee, cooking, or baking.
Cut out sugary drinks and fruit juice entirely. These are one of the fastest ways to add hidden calories. Liquid sugar absorbs almost immediately, bypasses satiety signals, and contributes nothing to fullness.
Include a quality protein source at most meals. Eggs, fish, chicken, turkey, legumes, and low-fat dairy all contribute to satiety and help preserve muscle tissue during fat loss.
Avoid grazing between meals — sit down and eat slowly. Allowing proper digestion time between meals helps your body regulate hunger signals correctly. Eating slowly also gives your brain time to register fullness before you over-eat.
Fat is essential — your body needs it for hormones, brain function, and vitamin absorption. The goal is to favour the right kinds of fat while limiting those that work against you.
Prioritise healthful fats in modest amounts. Extra-virgin olive oil, a small handful of nuts or seeds, avocado — these provide essential fatty acids and support satiety. Keep portions controlled, as fat is calorie-dense.
Reduce saturated fat from animal and dairy products. Full-fat dairy, fatty cuts of meat, and butter all contribute saturated fat. Swapping for leaner alternatives makes a meaningful difference to your overall intake without sacrificing much.
Eliminate trans fats completely. Found in many fast foods, commercial pastries, and packaged snacks, trans fats are the most harmful type — they interfere with metabolism and inflammation. Check labels for "partially hydrogenated oils."
Choose low-fat or fat-free dairy options. You still get the protein and calcium without the extra saturated fat. 0% Greek yoghurt and low-fat milk are easy, practical swaps.
Choose leaner cuts of meat and remove visible fat before cooking. Remove the skin from poultry, trim fat from red meat, and minimise red meat in general. Fish — especially oily fish like salmon — is an excellent substitute that also provides beneficial omega-3 fatty acids.
When you're in a calorie deficit, your body can break down muscle as well as fat for energy. Adequate protein intake helps prevent this — meaning you lose fat, not muscle. Protein also has a much higher thermic effect than other macronutrients: your body burns significantly more energy just digesting it. On top of that, protein stimulates hormones that signal fullness and encourage your body to mobilise stored fat for fuel. Make protein a non-negotiable priority at every meal.
Track your intake honestly — at least to begin. Most people significantly underestimate how much they're eating. Even tracking for 2–4 weeks builds strong awareness that you can use indefinitely without an app.
Weigh yourself at the same time each day (or week). Daily fluctuations of 1–2 kg are normal and reflect hydration, digestion, and hormones — not real fat change. Look at the weekly average trend, not single readings.
Plan your meals 24 hours ahead. Decisions made when you're hungry are rarely good ones. Having meals prepared or planned in advance removes the most common trigger for going off-plan.
Stay well hydrated throughout the day. Thirst is often mistaken for hunger. Aim for at least 2 litres of water daily — more if you're training.
Expect plateaus — they are normal. After several weeks of consistent loss, weight may stall. This happens because your body adapts. When it does, reassess your activity level and review whether portion sizes have crept up.