Daily Calorie Target
2,200–2,400 kcal
Daily Protein Target
130–150 g/day
Select Day
Daily Meals Progress 0 / 0 completed
💧 Water Intake Tracker
Goal Target:
0 ml (0.00L)
0% of your daily 3.0L goal (3000 ml remaining)

🍗 Protein Sources (g per serving)

Source Protein Content
4 boiled eggs24g
150g chicken30g
4 egg whites16g
200g curd10g
200g Greek yogurt18g
150g paneer20g
1 cup cooked dal9g
100g soya chunks12g

🔄 Calorie Swaps

Item Approx. Calories
1 roti~70 kcal
1 cup cooked rice~200 kcal
1 banana~90 kcal
1 apple~80 kcal
250ml milk~150 kcal
1 tbsp oil~120 kcal
Handful roasted peanuts~160 kcal

📊 Progress Tracking Formula

Observed Trend Action
Losing too slow?Reduce 200 kcal
Losing too fast?Add back 150 kcal
Perfect pace?Keep consistent
Ideal rate0.25–0.5 kg/week

✅ Non-Negotiables

Metric / Habit Daily Target
Water daily3 litres
Sleep nightly7–9 hours
Gym sessions6 days/week
Daily steps (if possible)8,000–10,000
Cheat meals1 per week max