🎯 Sustainable weight loss – no yo-yo effect
Weight Loss Made Simple – Your Personalised Plan Starts Here
Calculate your optimal calorie deficit, get a structured meal plan and lose weight without hunger.
How Sustainable Weight Loss Works
Weight loss occurs when you consume fewer calories than you burn. However, too aggressive a deficit leads to muscle loss, cravings and the yo-yo effect. NutriLumo recommends a moderate deficit of 300–500 kcal per day – which corresponds to a healthy weight loss of approximately 0.3–0.5 kg per week.
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Calculate TDEE
Find your total daily energy expenditure.
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Set your deficit
300–500 kcal less than your TDEE.
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Build your plan
Meals that satisfy and support your goal.
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Track progress
Log weight and calories daily.
Why Do Most Diets Fail?
Too many restrictions, no structure and missing success moments are the most common reasons. NutriLumo solves this with a personalised calorie plan, varied recipes and daily tracking – so you stay on track and see real results.
Start Your Weight Loss Plan Today
NutriLumo Premium creates a complete weekly plan with recipes, shopping lists and daily tracking for you.
Frequently Asked Questions About Weight Loss
How fast can I lose weight healthily?+
0.3–0.5 kg per week is considered healthy and sustainable. More than 1 kg per week often leads to muscle loss.
How many fewer calories per day to lose weight?+
A deficit of 300–500 kcal below your TDEE is optimal. You should not go below 1,200 kcal (women) or 1,500 kcal (men).
Do I need to exercise to lose weight?+
No – nutrition is the most important factor. Exercise, however, increases your calorie expenditure and helps maintain muscle.
What are good foods for weight loss?+
Protein-rich foods (chicken, legumes, Greek yoghurt), vegetables and fibre keep you full with few calories.