Rapid Fat Loss — Guide, Calculator, Log & Charts

PSMF-style quick-start + calculator, macro planner, daily log, and charts. With axis values, legends, and weekly average overlay.

1) Quick Start

Eat mostly lean protein + non-starchy vegetables with a small dose of essential fats. Keep calories very low (usually ~600–800/day from protein).

Protein Chicken/turkey breast, extra-lean beef, white fish, tuna, egg whites, nonfat Greek yogurt, whey/casein.
Veg Spinach, lettuce, broccoli, cauliflower, cucumbers, celery, mushrooms, peppers. Limit peas, corn, carrots.
Fats Only essentials: fish oil (~6 g/day) or 1 tbsp flax oil.

Aggressive, short-term protocol. Plan free meals and diet breaks. If you have medical conditions or take medications, consult your clinician first.

2) Category & Protein Calculator

Category is based on body-fat (men vs women cutoffs). Protein is based on lean body mass (LBM) and activity.

Units

Gender (for category)

Body weight

in pounds

% Body fat (estimate)

Activity

Protein multiplier (optional override)

Leave blank to auto-set from category & activity.

Category —

LBM —

Protein Target —

Rough Calories* —

*Protein calories + small add for fish-oil/veg. Split protein across 2–4 meals.

3) Macro Planner

Protein auto-fills from the calculator or last log (LBM × multiplier). Adjust carbs/fats to suit your phase and appetite.

Protein (g)

Carbs (g)

Fats (g)

Protein kcal —

Carb kcal —

Fat kcal —

Total: — kcal/day

4) Daily Log

Date

Body weight

in pounds

% Body fat

Notes (optional)

Import JSON

Last 30d 60d 180d All

Weekly average overlay Show point value labels

Entries: 0

Weight

Body Fat %

Lean Body Mass

Date	Weight	Body Fat %	LBM	Notes	Delete

5) What to Eat (and Skip)

Eat

Very lean protein (trimmed/skinless). Grilled, baked, poached, air-fried.
Unlimited non-starchy vegetables (above).
Seasonings: salt, pepper, herbs, spices, vinegar, mustard, hot sauce, lemon/lime.
Drinks: water, mineral water, black coffee, unsweetened tea, zero-calorie sweeteners.

Skip

Added fats/oils (besides fish/flax oil dose), fried foods, creamy/sugary dressings.
Grains, breads, pasta, rice, sugary foods/drinks, alcohol.
Starchy veg (limit), fruit (during the strict phase).

6) Free Meals, Breaks & Training

Free meals: Cat 1 ~ every 5th day; Cat 2–3: 1–2×/week. Eat to satisfaction, not stuffed.
Diet breaks: 1–2 weeks at maintenance. Reintroduce fruit/starches (measured), keep protein high.
Training: Weights 2–3×/week (moderate volume), optional light/moderate cardio, daily walks.

If you feel unwell (dizzy, faint), pause the plan, eat a balanced meal, and consult a clinician if needed.