Jun 2026 - Feb 2027
Weight-loss Plan and Progress
Plan templates, biweekly targets, and weekly progress in one place. Data stays in this browser.
公开只读数据
Starting weight98 kg
First goal90 kg
Final goal75 kg
Plan length34weeks
Plan
Current Templates
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
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
Track
Weekly Metrics
Use a 7-day average measured under consistent conditions. Body fat, muscle mass, waist, and notes are optional.
当前为公开只读模式，进入编辑模式后才能修改。
Trend
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
Milestones
Biweekly Goal Table
The original milestone targets are preserved and compared with the matching weekly record.
| Stage | Date | Weekly target | Actual | Status | Focus |
|---|---|---|---|---|---|
| Start | Jun 11, 2026 | 98.0 kg | 98.0 kg | Within target range | Starting point |
| 1 | Jun 25, 2026 | 96.0-96.5 kg | 96.0 kg | Within target range | Early summer phase; water weight may change quickly |
| 2 | Jul 9, 2026 | 94.0-95.0 kg | 94.4 kg | Within target range | Keep meals steady and avoid snacks |
| 3 | Jul 23, 2026 | 92.5-93.5 kg | — | Not recorded | Lose steadily without crash dieting |
| 4 | Aug 6, 2026 | 91.0-92.0 kg | — | Not recorded | Maintain standing, walking, and cycling |
| 5 | Aug 20, 2026 | 89.5-90.5 kg | — | Not recorded | Key pre-school milestone near 90 kg |
| 6 | Sep 3, 2026 | 88.0-89.5 kg | — | Not recorded | Raise intake to 1,500-1,600 kcal while adapting to school |
| 7 | Sep 17, 2026 | 86.5-88.0 kg | — | Not recorded | Begin run-walk sessions 2-3 times weekly |
| 8 | Oct 1, 2026 | 85.0-86.5 kg | — | Not recorded | Protect knees and ignore pace |
| 9 | Oct 15, 2026 | 83.5-85.0 kg | — | Not recorded | Mid-plan phase; watch shape and energy |
| 10 | Oct 29, 2026 | 82.0-83.5 kg | — | Not recorded | Protect study energy and avoid feeling depleted |
| 11 | Nov 12, 2026 | 80.5-82.0 kg | — | Not recorded | Near 80 kg, expect a naturally slower pace |
| 12 | Nov 26, 2026 | 79.0-80.5 kg | — | Not recorded | Focus on waist and the long-term trend |
| 13 | Dec 10, 2026 | 78.0-79.5 kg | — | Not recorded | Enter a lighter range before year-end |
| 14 | Dec 24, 2026 | 77.0-78.5 kg | — | Not recorded | Stay steady without forcing the pace |
| 15 | Jan 7, 2027 | 76.0-77.5 kg | — | Not recorded | Approach the goal and prepare against regain |
| 16 | Jan 21, 2027 | 75.0-76.5 kg | — | Not recorded | Reach the main goal range |
| 17 | Feb 4, 2027 | 74.5-75.5 kg | — | Not recorded | Move into maintenance |