Weight Loss Diet Plan: Complete Guide With Ready Tables (2026)

A complete weight loss diet plan with calorie tables and a ready weekly schedule — no starvation, backed by a calorie calculator to find your exact need.

Weight Loss Diet Plan: Complete Guide With Ready Tables

The core of any weight loss diet is eating below your daily calorie need — without starvation and without losing muscle. This guide shows you how to calculate your exact need and gives you a ready weekly meal plan.

Step 1: Calculate Your Daily Need

Before any diet, know two numbers:

BMR: your body's resting need.
TDEE: your full need with movement and training.

Use the Calories Calculator and TDEE Calculator.

Weight loss rule: TDEE minus 500 kcal = about 0.5 kg loss per week — the healthy, sustainable pace.

Step 2: Split Your Macros

Protein: 1.6 – 2.2 g / kg bodyweight.
Fat: 20 – 30% of total calories.
Carbs: the remainder.

Try the Macro Calculator.

Step 3: 1600-kcal Weekly Plan

Sat / Mon / Wed — Eggs + whole-grain toast, Greek yogurt + honey + nuts, chicken breast + basmati rice + salad, tuna + brown bread + cottage cheese.

Sun / Tue / Thu — Oats + banana + peanut butter, apple + boiled egg, steak/fish + potato + sautéed veg, tuna or chicken salad.

Fri — flexible day close to TDEE to sustain and break plateaus.

Step 4: Non-negotiable Rules

Water 2.5 – 3 L/day.
Sleep 7 – 9 hours.
8k – 10k steps daily.
Protein at every meal.
Don't fully deprive — one free meal weekly.

With MKFIT It Becomes Easy

Instead of building the plan manually, the MKFIT app builds a fully personalized weight-loss plan with AI based on your body, goal and lifestyle — with weekly adjustments.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.