# Weight Loss Playbook

Lose fat at a pace your body can keep: trend weight and the daily energy target in front, and the Weight Loss Plan that sets the deficit, re-reading your own energy expenditure every week, one tap away.

Type: feature · Domain: Nutrition & Energy Balance · Accuracy: Not from a wearable · Importance: Supporting

Also called: Weight Loss, lose weight, fat loss Playbook

## In one sentence

Lose fat at a pace your body can keep: trend weight and the daily energy target in front, and the Weight Loss Plan that sets the deficit, re-reading your own energy expenditure every week, one tap away.

## Who it is for

Anyone setting out to lose fat, whether the plan is set up yet or not. Choosing Weight Loss offers to set up your Weight Loss Plan straight away, and starting a plan offers to switch you here. The plan keeps running if you switch Playbook; this is the Playbook that keeps it on your Home screen.

## Its focus on Home

Nine cards: Weight trend, Calories goal, Protein, Training Load, Steps, Energy expenditure, Fasting window, Satiety and Food noise. Protein and steps stay in view because they keep the weight you lose from being the wrong kind; satiety and food noise come from your Daily Journal. Also tracked keeps respiratory rate, resting heart rate, HRV, vascular age, metabolic age, glucose, soreness, fatigue and stress one swipe away.

## What it gives its best with

Asked for: a weigh-in most mornings, five days in seven, because the trend the plan reads comes from your weigh-ins; your meals as far as you can log them, five days in seven, because the plan compares what you eat with what you use; a Weight Loss Plan, which turns the target into a schedule; and a waist measurement each month, which shows where the loss comes from. Helps: a smart scale, which shows what kind of weight you lose, and a wearable, for sleep and recovery as context. The weigh-in reminder comes three days after weigh-ins lapse, then weekly, at most six times in 90 days; after the third unanswered reminder VT offers [*Minimal Viable Health Habits Playbook*](https://vitalitytracker.app/knowledge/mvhh-playbook) once.

## In Meals

While a plan runs, its energy target is the one in force. The Playbook adds five servings of vegetables and two of fruit a day, and sodium up to 2,000 mg; protein, fiber and calories are otherwise VT's own targets.

## What Eir leads with

Trend weight, the energy target against what you logged, protein and steps: the trend, not the reading; the plan's weekly review and what it found; logging quality as the first explanation for a stall; sleep and satiety as context. It never suggests a pace faster than the plan's limits, eating back exercise calories, or body-fat targets for their own sake.

## Sources

1. Vitality Tracker, the Playbook catalogue (Weight Loss, version 2, published November 2026)
2. the Features page (Playbook Selection).

## Related

- [Playbooks: choosing your focus](https://vitalitytracker.app/knowledge/playbooks)
- [The TDEE engine](https://vitalitytracker.app/knowledge/tdee-engine)
- [Weight](https://vitalitytracker.app/knowledge/weight)
- [Why your weight and body fat wobble](https://vitalitytracker.app/knowledge/why-weight-and-body-fat-wobble)
- [Appetite ratings and food noise](https://vitalitytracker.app/knowledge/appetite-ratings-and-food-noise)
- [Why log meals even if you are not trying to lose weight](https://vitalitytracker.app/knowledge/why-log-meals)
- [Daily protein, fiber and water targets](https://vitalitytracker.app/knowledge/daily-protein-fiber-and-water-targets)
- [Use the fasting timer even if you don't fast](https://vitalitytracker.app/knowledge/use-the-fasting-timer)

Reviewed November 2026 · v1

Source: https://vitalitytracker.app/knowledge/weight-loss-playbook