Vitality | 8-Week Weight Loss Journey

Personalized plan with interactive tracking. Your data is saved in this browser.

Tip: Update values as you progress

Your Health Profile

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BMI
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Category
—
Target range
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Weekly goal
0.5 kg

Daily Calorie Guide

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Maintenance
— kcal
Target (deficit)
— kcal

Aim for a 300–700 kcal deficit. Never go below ~1200 kcal/day without medical supervision.

8-Week Plan Overview

Meal Plan Templates

These are templates. Use portion control and prefer whole foods.

Breakfast

Oats or 2 eggs + toast

Example: 50g oats + milk, 1 fruit, 1 tsp nuts

Lunch

Rice / Roti + Protein + Veggies

Example: 1 cup rice or 2 rotis, 120g chicken/fish/dal, salad

Dinner

Protein + Vegetables (light)

Example: Grilled fish + stir-fried veg / soup + salad

Snacks

Fruits, nuts, yogurt

Avoid sugary treats; keep ~150 kcal snacks

Workout Plan

Progressive plan: each week increase intensity or reps slightly.

Cardio Day

30–45 min steady state

Walk/jog/cycle or 20 min HIIT

Strength (Full Body)

Squats, Push-ups, Rows

3 sets × 8–15 reps per exercise

Active Recovery

Walking + Stretching / Yoga

30–40 min gentle movement

Strength (Upper)

Push-ups, Dumbbell Press

3 sets × 6–12 reps

Sample Weekly Schedule

  • Mon — Cardio (45 min brisk walk / 25 min run)
  • Tue — Strength Full Body
  • Wed — Light walk + yoga
  • Thu — Interval sprints (20 min)
  • Fri — Strength Upper & Core
  • Sat — Long walk / cycle (60 min)
  • Sun — Rest / mobility

Strength training builds muscle & boosts metabolism

Progress Tracker

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Daily Habit Tracker

Tick off daily items — they persist in this browser.

Quick keys: L log weight, H add habit