Sample plan. This is an example for a 30-year-old man, 180 cm and 80 kg, losing fat, training 4 days a week at a gym, allergic to peanuts and shellfish. After you buy, you answer the questions and get a plan built for you.

Fat loss plan

Your personal plan

Daily calories

2,078kcal

-20% vs maintenance

Protein

176g

34% of calories

Carbohydrates

213g

41% of calories

Fat

58g

25% of calories

Fiber

29g

14 g per 1,000 kcal

Water

2.8L

35 ml per kg of body weight

How we got these numbers

Resting burn (BMR): 1780 kcal using Mifflin-St Jeor.
Activity multiplier: 1.46 from your daily life plus 4 training days.
Maintenance (TDEE): 2599 kcal.
Target: 2078 kcal, an expected change of about -0.47 kg (-1.04 lb) per week.
Protein 2.2 g per kg, fat at least 25% of calories and 0.7 g per kg, carbohydrates fill the rest.

A last word from NovaBridge Solutions

Every healthy meal and every workout moves you closer.

You did the hardest part already. You decided to stop guessing and start with a plan made for your body, your goal and your life.

You will have days when you are tired, busy or not feeling it. Those days count the most. Do the workout anyway, even if it is shorter. Eat the next meal on plan. One off day does not undo your progress, and quitting is the only thing that does.

Progress comes from showing up again and again, not from being perfect. Trust your numbers, follow the plan for four weeks, and let the results speak.

You've got this. Let's get to work.

Meals exclude the foods and allergens you listed. Always read packaging labels for hidden ingredients and cross-contamination.
Recalculate every 4 weeks or after your weight changes by 2 kg (4-5 lb) or more.
This plan is general fitness guidance, not medical advice. See a doctor before starting if you have a health condition, are pregnant or take medication.

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