Most people guess their calories and wonder why nothing changes. Answer three quick sections and get your maintenance calories, daily target, macros and a weekly training split, worked out for your body and your routine.
This sets your calorie target, so pick the one that matters most right now.
Rough numbers give rough results. Weigh yourself in the morning if you can.
Work, training and steps are counted separately, so a desk job and a 5-day gym week are both accounted for.
Knowing you need kcal and g protein is easy. Hitting it every day with ghar ka khana, a busy schedule and zero boring meals is the hard part. That's what I build for my clients:
| Food | Serving | Protein |
|---|
Approximate values. Spread protein over 3–5 meals for best results.
Six lifting days and one active rest day. Numbers show exercises per muscle group.
My split works for me because it matches my experience and recovery. Copying it as a beginner usually means sore muscles and slow progress. I'll build yours for where you are right now:
Every plan fits the days you can train and whether you're at a gym or at home.
Build my routine →A calculator can't adjust when your weight stalls, your schedule changes or motivation dips. I can. Coaching includes: