Build a weekly workout plan that fits your level, set a realistic weight-loss timeline, hit your step goal and estimate calories burned — all in one place.
Sessions / week
5
Active minutes / week
200
Step goal / day
9,000
Estimated timeline
27 weeks
Lose ~20 lb · target date around April 10, 2027
Daily calorie deficit needed: ~375 kcal
Healthy, sustainable loss is 0.5–1 lb (0.25–0.5 kg) per week. Anything faster increases risk of muscle loss and rebound weight gain.
119 kcal
per session · ~595 kcal/week at 5 sessions
Based on your intermediate level, your daily step goal is:
9,000
steps / day
≈ 405 kcal burned per day
7-day grid · workout, duration, intensity, steps, reflection
This page is for educational purposes only and is not a substitute for professional medical or fitness advice. Always consult a qualified healthcare provider before starting any new exercise or weight-loss program.
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