A simple weight loss plan that works
A working weight loss plan: a 300–500 kcal daily deficit, 1.6–2 g of protein per kg, 2–3 strength sessions plus 7–10k steps, and 7–9 hours of sleep. Aim for 0.5–1% of body weight per week. Get Lean Today builds this plan for you and tracks it.
Updated 2026-11-02 · Get Lean Today editorial team
Sample week
| Day | Food | Activity |
|---|---|---|
| Mon | Target − 400 kcal | Strength 45 min |
| Tue | Target − 400 kcal | 8,000 steps |
| Wed | Target − 400 kcal | Strength 45 min |
| Thu | Target − 400 kcal | Cardio 30 min |
| Fri | Target − 400 kcal | Strength 45 min |
| Sat | Target | Walk |
| Sun | Target | Rest |
Three rules
- Log everything — including oil and sauces
- Protein at every meal
- Watch the weekly average weight, not one day
FAQ
- How much can I lose in a month? — Usually 2–4 kg (4–9 lb) on plan.
- Do I need to fast? — No, a moderate deficit is enough.