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Full Name
Age
Gender
Weight (kg)
Height (cm)
Goal
FITNESS LOG
👤 Profile
Today
0
Cal In
0
Burned
0
Water ml
0
Net Cal
Log Workout
0
ml consumed today
0% of daily goal
Today's Log
Net Calories
0
calories eaten - burned
😐
Daily Goals
Calories
0/2000
Burned
0/300
Water
0/2000
Breakdown
0
Breakfast
0
Lunch
0
Snack
0
Dinner
0
Burned
0
Water ml
👤
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Age
—
Weight kg
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Height cm
BMI Calculator
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Body Mass Index
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Complete your profile to see BMI.
Daily Calorie Goal
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Based on your profile (BMR + activity)
🥗 What to Eat & Avoid
✅ Eat More
🥦 Green vegetables
🍗 Lean protein (chicken, fish)
🥚 Eggs
🍎 Fresh fruits
🥜 Nuts & seeds
🫘 Lentils & daal
🌾 Whole wheat roti
🥛 Low-fat dairy
💧 Water (2L+)
❌ Avoid
🍟 Deep fried foods
🥤 Sugary drinks
🍬 Sweets & mithai
🍕 Fast food
🍞 White bread/maida
🧂 High salt snacks
🧁 Processed foods
🛢️ Excess ghee/oil
🍺 Alcohol
🔥 Calorie Burn by Activity
Exercise
30 min
60 min
🚶 Walking
120 kcal
240 kcal
🏃 Running
300 kcal
600 kcal
🚴 Cycling
250 kcal
500 kcal
🏊 Swimming
350 kcal
700 kcal
🏋️ Weights
180 kcal
360 kcal
🧘 Yoga
100 kcal
200 kcal
⚽ Football
280 kcal
560 kcal
🏸 Badminton
220 kcal
440 kcal
⚖️ Weight Loss Formula
To lose 1 kg per week
500 kcal
daily deficit needed
1 kg of fat =
7,700 kcal
total deficit needed
Safe weight loss: 0.5 to 1 kg per week Method: Eat less + Exercise more = Calorie deficit Tip: Never go below 1200 kcal/day (women) or 1500 kcal/day (men)
💡 Pro Tips
🌅
Eat a high-protein breakfast — reduces hunger all day
🕐
Eat every 3-4 hours — keeps metabolism active
💧
Drink water before meals — reduces appetite naturally