Our calculator will help you design a personalized, progressive lean program based on the latest sports nutrition recommendations.
Whether you want to lose weight over a defined period or achieve a specific goal, this tool generates a detailed week-by-week plan.
A choice of two approaches:
- By duration: You define how much time you want to devote to your dry run.
- By target weight: You set your target weight and we calculate the optimum duration.
Your program includes :
- Progressive calorie deficit: gentle ramp-up to avoid the yo-yo effect
- Intelligent dry cycles: Alternating active phases and metabolic pauses
- Detailed schedule: Daily and weekly deficit for each week
- Protein recommendations: Optimal intake to preserve muscle mass
The basic principles of the calculator :
- Maintain a weight loss rate of 0.5 to 1% per week
- Recovery phases to boost metabolism
- Progression adapted to avoid fatigue and frustration
- Maximum preservation of muscle mass
Choose your lens type
How would you like to define your dry program?
Set duration
I want to do a dry run over a specific period
Ex: 8-week program
Set a target weight
I have a specific weight to reach
Ex: Going from 75kg to 70kg
Your personalized blow-dry program
Total target 3 kg
Number of cycles 1 cycle
Effective duration 8 weeks
Recommended protein 140g/day
Caution: Each person reacts differently to caloric deficit. Adjust your program according to your results and feelings (fatigue, performance...). Aim for a loss of 0.5% to 1% of your body weight per week to preserve your muscle mass.
Nutritional recommendations
- Protein: 1.8 to 2g/kg body weight To preserve muscle mass during the deficit
- Carbohydrates: 35-45% of calorie intake Concentrate them around your workouts
- Lipids: 25-30% of calorie intake Essential for hormonal functions
Training recommendations
- Strengthening your muscles 2-3 sessions per week to maintain your muscle mass
- Moderate cardio 2-3 sessions of 30-45 minutes to increase caloric expenditure
- Daily walking Aim for 8,000 to 10,000 steps a day
Scientific basis
- 1kg fat = 7700 kcal Recommended deficit: 200-500 kcal/day
- Safe weight loss 0.5 to 1% of body weight per week
- Recommended cycles Prevents metabolic adaptation and the yo-yo effect
