✨
Sign inGet started
🎯 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.

🔢
Calculate TDEE
Find your total daily energy expenditure.
📉
Set your deficit
300–500 kcal less than your TDEE.
🍽️
Build your plan
Meals that satisfy and support your goal.
📊
Track progress
Log weight and calories daily.

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

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.

🚀 Create My Plan⭐ Upgrade to Premium

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.

More Topics

🔢 Calorie Calculator📅 Meal Planner💪 Muscle Gain🥗 Healthy Recipes