Summer active-loss plan
- Daily calories
- 1,300-1,400 kcal
- Activity
- 8,000-10,000 steps on regular days; no need to add workouts on active days
- Meal focus
- Soy milk and eggs for breakfast; controlled rice with protein and vegetables later
Jun 2026 - Feb 2027
Weight-loss Plan and Progress
Your personal plan, biweekly targets, and weekly body metrics in one place. Signed-in changes are saved and publicly visible.
- Starting weight
- 98 kg
- First goal
- 90 kg
- Final goal
- 75 kg
- Plan length
- 34 weeks
Checking session…
Published records loaded · Changes save automatically
- Latest weight
- No record
- Total change
- No record
- Goal progress
- 0%
- Next milestone
- 96–96.5 kg
Current Templates
School and running plan
- Daily calories
- 1,500-1,600 kcal
- Activity
- Easy cycling commute and 2-3 run-walk sessions each week
- Meal focus
- Add some staple food to support classes, research, and running
Rest day
- Daily calories
- 1,200-1,350 kcal
- Activity
- No step requirement; optionally walk 5-10 minutes after meals
- Meal focus
- Still eat three meals instead of compensating with a full-day fast
Weekly Metrics
Use a 7-day average measured under consistent conditions. Body fat, muscle mass, waist, and notes are optional.
Weekly target
98–98 kg
Comparison
Not recorded
Target vs. Actual
The green line is the midpoint of the target range. The blue line is your recorded 7-day average.
Target trendActual weight
Biweekly Goal Table
The original milestone targets are preserved and compared with the matching weekly record.
| Date | Weekly target | Actual | Focus |
|---|---|---|---|
| 2026-06-11 | 98–98 kg | No record | Starting point |
| 2026-06-25 | 96–96.5 kg | No record | Early summer phase; water weight may change quickly |
| 2026-07-09 | 94–95 kg | No record | Keep meals steady and avoid snacks |
| 2026-07-23 | 92.5–93.5 kg | No record | Lose steadily without crash dieting |
| 2026-08-06 | 91–92 kg | No record | Maintain standing, walking, and cycling |
| 2026-08-20 | 89.5–90.5 kg | No record | Key pre-school milestone near 90 kg |
| 2026-09-03 | 88–89.5 kg | No record | Raise intake to 1,500-1,600 kcal while adapting to school |
| 2026-09-17 | 86.5–88 kg | No record | Begin run-walk sessions 2-3 times weekly |
| 2026-10-01 | 85–86.5 kg | No record | Protect knees and ignore pace |
| 2026-10-15 | 83.5–85 kg | No record | Mid-plan phase; watch shape and energy |
| 2026-10-29 | 82–83.5 kg | No record | Protect study energy and avoid feeling depleted |
| 2026-11-12 | 80.5–82 kg | No record | Near 80 kg, expect a naturally slower pace |
| 2026-11-26 | 79–80.5 kg | No record | Focus on waist and the long-term trend |
| 2026-12-10 | 78–79.5 kg | No record | Enter a lighter range before year-end |
| 2026-12-24 | 77–78.5 kg | No record | Stay steady without forcing the pace |
| 2027-01-07 | 76–77.5 kg | No record | Approach the goal and prepare against regain |
| 2027-01-21 | 75–76.5 kg | No record | Reach the main goal range |
| 2027-02-04 | 74.5–75.5 kg | No record | Move into maintenance |
All weekly records
| Date | 7-day average weight | Body fat | Muscle mass | Waist | Notes |
|---|---|---|---|---|---|
| 2026-06-11 | — | — | — | — | |
| 2026-06-18 | — | — | — | — | |
| 2026-06-25 | — | — | — | — | |
| 2026-07-02 | — | — | — | — | |
| 2026-07-09 | — | — | — | — | |
| 2026-07-16 | — | — | — | — | |
| 2026-07-23 | — | — | — | — | |
| 2026-07-30 | — | — | — | — | |
| 2026-08-06 | — | — | — | — | |
| 2026-08-13 | — | — | — | — | |
| 2026-08-20 | — | — | — | — | |
| 2026-08-27 | — | — | — | — | |
| 2026-09-03 | — | — | — | — | |
| 2026-09-10 | — | — | — | — | |
| 2026-09-17 | — | — | — | — | |
| 2026-09-24 | — | — | — | — | |
| 2026-10-01 | — | — | — | — | |
| 2026-10-08 | — | — | — | — | |
| 2026-10-15 | — | — | — | — | |
| 2026-10-22 | — | — | — | — | |
| 2026-10-29 | — | — | — | — | |
| 2026-11-05 | — | — | — | — | |
| 2026-11-12 | — | — | — | — | |
| 2026-11-19 | — | — | — | — | |
| 2026-11-26 | — | — | — | — | |
| 2026-12-03 | — | — | — | — | |
| 2026-12-10 | — | — | — | — | |
| 2026-12-17 | — | — | — | — | |
| 2026-12-24 | — | — | — | — | |
| 2026-12-31 | — | — | — | — | |
| 2027-01-07 | — | — | — | — | |
| 2027-01-14 | — | — | — | — | |
| 2027-01-21 | — | — | — | — | |
| 2027-01-28 | — | — | — | — | |
| 2027-02-04 | — | — | — | — |
These records, including notes, are public. Signed-in changes are stored on the server; unsaved drafts stay in this browser tab. Export JSON or CSV for a personal copy.