Science-Backed Weight Loss

Your Transform
Plan

Built on science. Designed for real life. Small changes, compounding results.

1 Your Stats
2 Your Goal
3 Activities
4 Details
5 Your Plan
Tell us about yourself

We use WHO and Devine formula–based calculations to find your ideal weight range, then personalize every recommendation to your body.

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Male
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Female
Please fill in all fields with valid values.
Your Ideal Weight Range
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kg
◆ Current BMI Analysis
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Underweight
<18.5 Normal
18.5–24.9 Overweight
25–29.9 Obese
30+
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To Lose (kg)
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BMR (kcal/day)
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TDEE (kcal/day)
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The Science: Your BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation — the gold standard validated in clinical studies. TDEE (Total Daily Energy Expenditure) includes your activity multiplier. A sustainable calorie deficit of 500–750 kcal/day leads to ~0.5–0.75kg/week of fat loss without muscle loss.
Choose your approach

All plans include the same core lifestyle foundations. The difference is intensity and speed. Slower = more sustainable for most working professionals.

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Gentle

250 kcal/day deficit. Sustainable, low stress, perfect for beginners. You'll barely notice.

— days
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Balanced

500 kcal/day deficit. The sweet spot. Science-recommended. Steady, visible results.

— days
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Accelerated

750 kcal/day deficit. Faster results, requires more commitment. Not recommended for 60+ or beginners.

— days
2

Meal Frequency

How many meals per day works for your schedule?

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3 Meals / Day
Breakfast, Lunch, Dinner
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2 Meals / Day
16:8 Intermittent Fasting
Pick your activities

Select what's available and realistic for you. Calories burned are calculated based on your weight. Mandatory activities are pre-selected — these form the foundation of your plan.

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Always Included

These require zero equipment and fit any schedule

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Optional Add-ons

Choose what fits your lifestyle and available resources

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Your plan is ready!

Enter your details below to unlock your personalised 4-week transformation plan. We'll also send it to you on WhatsApp so you never lose it.

🔒 Your information is private and will never be shared. We only use it to send you your plan.
Please enter your name and a valid WhatsApp number.