Set your goal in 3 steps

According to your weight loss plan, you want to reach xx kg until xx. You want to lose xx kg per week. To achieve this, we recommend daily xx calorie intake (this is your Daily Limit, which will appear on the main page and changes after each meal and exercise, and shows the amount of calories you can eat that day).

WARNING! We recommend that you do not set your daily calorie limit to lower than 1200 kcal (for women) or 1500 kcal (for men). If you set a lower daily limit, your body can turn into a starving mode. In this state, it starts to reserve calories rather than burning them. As a result, you start to lose muscle, become frustrated and the chances of the yoyo effect are increased. The best way to lower your calorie intake is through exercising. (For example, instead of eating only 800 kcal a day, eat 1200 and burn 400 through exercising.) You must realise that long-term weight-loss can't be achieved by a quick dietary fix (the plus weight didn't come up in one month either). It is also important to understand that during your weight-loss process, your Daily Limit will slowly decrease (this is because a lower weight person needs less calories to sustain their body). If you set a strict plan in the beginning, this will only make your job harder later. You will start to feel discomfort and this can lead you to give up on your strict diet set out in the beginning. Therefore, we instead advice that you set a higher, comfortably achievable daily calorie limit; this way, you can maintain your diet comfortably through the whole course of the diet. This is an automated message irrespective of your dietary goal settings, and will appear even if you have set out a perfect diet!