Dashboard
Your numbers, plan and progress at a glance.
Your numbers
| Profile | Male, 44 y, 186 cm |
| Starting weight | 123 kg |
| Maintenance (sedentary) | ~2,600 kcal |
| Eating target | ~2,100 kcal |
| Expected loss, food only | ~0.5 kg/week |
| Expected loss, with exercise | ~0.75 kg/week |
| First goal (about 10%) | 111 kg in 3-4 months |
| Healthy range for height | 64-86 kg |
Rules that make it work
- Protein and vegetables first, then rice or chapati.
- Measure rice once: 1 standard cup cooked. No second serving.
- Oil: 2-3 tsp per meal at most.
- Cut completely: sugar in tea, soft drinks, juices.
- Fried snacks and parotta: once a week at most.
- One flexible meal per week, not a binge day.
- Dinner before 8:30 pm, light.
- Water: 3 to 3.5 L of fluids a day (water, unsweetened tea, buttermilk, lemon water). Add about 500 ml per 30 minutes of exercise. Pale yellow urine means you are on track. Spread it through the day and ease off 1 to 2 hours before bed.
- Weigh weekly, same morning, same conditions.
If the scale stalls
If your 3-week average hasn't moved, reduce about 150 kcal or add 10 minutes to your daily session. Also check your waist: it often drops even when the scale doesn't.
Goal planner
Move any slider and the others adjust, like a loan calculator. Starting from your current weight: - kg.
7-day meal plan
Each day lands at roughly 2,000-2,150 kcal and 110-130 g protein. Calories shown are approximate. Use Edit day to change, add or remove meals for any day.
Swaps that save the most
| Instead of | Try |
|---|---|
| Sugar in tea or coffee, soft drinks, juice | Unsweetened tea/coffee, water, buttermilk, lemon water |
| Parotta, fried snacks, banana chips | Chapati, roasted chana, boiled egg, sprouts |
| Large rice portion | 1 cup rice plus a big portion of thoran or salad |
| Eating out or ordering in | Home food. Eating out 1-2 times a week at most. |
Daily summary
Last 7 days
Food Log
Log what you eat. The day's total feeds your calorie deficit.
Add food
Food not in the list? Add your own
Import many foods at once
Paste rows copied from a spreadsheet (or upload a .csv/.tsv file) with these columns: Food Item, Category, Serving Size, Calories, Protein, Carbs, Fat, Fiber. A header row is optional. A food with the same name and serving replaces the old one.
Today's totals
Calories are approximate (typical home portions). The total for a date counts as your calories eaten in the Activity Log.
What I ate
Activity Log
Log your walks, elliptical and yoga.
Log activity
Saving again for the same date replaces that day's activity. Calories burned is an estimate from activity and minutes (you can overwrite it with your watch or machine reading).
This week
History
Weight Log
Log your weight and waist. Weigh weekly, same morning, same conditions.
Log weight
Saving again for the same date replaces that day's weight.
Progress
| Lost so far | - |
| To first goal (111 kg) | - |
| Average weekly loss | - |
| Latest waist | - |
Weight trend
History
Daily Insight
Where you stand today and what to do next, from your own logs.
Daily Summary
Everything per day in one table. Edit entries in the Food, Activity and Weight logs.
Food Database
Every food with its calories and macros. Add new foods, and edit or delete any of them, including the built-in ones.
Add a food
Values are per one serving. Changing a food here does not change days you already logged.