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Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

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Plans

Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

Free calculators Journal

Language: EN

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Kilopace
High-protein fat-loss meal plan
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High-protein fat-loss meal plan

Build your High-protein fat-loss meal plan

Takes about two minutes. You'll see your numbers before you pay.

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About you

Sex

FemaleMale

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Age

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Height

ftin

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Weight

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Your goal

Daily activity

Low (mostly sitting)ModerateHigh (active job)

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How fast do you want to lose?

Gently (≈0.25 kg a week)ModerateFaster (≈0.75 kg a week)

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Do you train?

Not really1–2 workouts a week3 or more workouts a week

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How you eat

Diet

I eat everythingFish, no meatVegetarian

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Meals per day

34

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High-protein fat-loss meal plan

Your numbers are ready

Here's the start of your journal. The full PDF includes everything below.

10 Kilopace No. 10Nutrition High-protein fat-loss meal plan

Choose your edition

Same engine, same evidence. The higher editions ask more and do more with your answers.

The journalEssential €19 ≈ €2 a week over 12 weeks

Weekly tick-off pages, logs and notes
Safety changes for anything you report
References for every method used

RecommendedPro €59 ≈ €5 a week over 12 weeks

Extended intake: training days, sleep, stress, injuries and obstacles
Plan mapped to your weekdays and adjusted for recovery
Bonus modules: warm-up and mobility, habit tracker, progress pages

The full dossierUltra €179 ≈ €7 a week over 24 weeks

24-week programme in two periodised blocks
Personal research dossier: how each study shaped your numbers
Monthly check-in protocol with targets to hit

A few more questions so your edition fits your week, your recovery and anything you need to work around.

Your week

Which days can you train? (optional)

MonTueWedThuFriSatSun

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When do you usually train?

MorningMiddayEvening

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Recovery and obstacles

Average sleep (hours)

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Stress lately

LowModerateHigh

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Any joints that need care? (optional)

ShoulderLower backHipKneeAnkle or footWrist or elbow

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What usually gets in the way? (optional)

Not enough timeMotivation dipsTravelFamily and kidsShift workProgress stalls

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Your history

Your training history

Never trained consistentlyOn and offConsistent for a year or more

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What matters most?

Long-term healthPerformanceHow my body looksConfidence and energy

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Start date (optional) (optional)

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Name for your cover (optional)

Printed on the cover and nameplate of your journal.

Email for your receipt and download link

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I agree that Kilopace uses my answers, including any health information I gave, to build my journal, as described in the privacy policy. I accept the terms of sale.

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10 Kilopace No. 10Nutrition High-protein fat-loss meal plan

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€19

See your numbers free before you pay
14-day money-back guarantee
One-time payment. No subscription.
Secure checkout by Lemon Squeezy

Calories from the Mifflin–St Jeor equation, with a deficit you choose and sensible safety floors
14 days of menus with gram-weighed portions, each day checked for calories, protein and fibre
Omnivore, pescatarian or vegetarian, always pork-free (halal-friendly), with shopping lists for both weeks

Kilopace

Training journals built from your own numbers.

General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.

Plans

HYROX training plan
Ramadan training & nutrition plan
Menopause strength training plan
GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)
28-day wall Pilates challenge

Plans

Walking plan for weight loss
Couch to 5K running plan
12-week gym plan for women (glutes & strength)
Calisthenics plan: first pull-up to muscle-up
High-protein fat-loss meal plan
Zone 2 & VO2 max longevity plan
Half marathon training plan
Kettlebell workout plan
30-day mobility & flexibility plan

Kilopace

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