Evidence-based metabolism
Calories from Mifflin–St Jeor BMR × activity factor. Safe deficit ~400–750 kcal/day; lean gain surplus ~300–500 kcal.
Personalised health plan
Your science-backed diet & workout plan
Week 1 meals, macros, shopping list & workouts — built on Mifflin–St Jeor science.
Your body profile
Mifflin–St Jeor metabolism + WHO BMI ranges — the same science used by sports nutritionists.
Your BMI
27.6
Overweight
WHO ranges
18.5–24.9 normal
UnderNormalOverObese
BMR
1519
kcal at rest
TDEE
2354
maintenance
Daily target
1883
-471 kcal
Protein
140g
daily min
To lose
7.7 kg
Target ~70.3 kg
Suggested plan
109
days
Hydration
2.7L
9,500 steps/day
Frequently Asked Questions
Each question is answered directly below. Expand any item for the full response.
How is my daily calorie target calculated?
We use the Mifflin–St Jeor equation to estimate your basal metabolic rate (BMR), multiply by an activity factor for total daily energy expenditure (TDEE), then apply a safe deficit or surplus based on your goal (lose, maintain, or gain).
Can I get a vegetarian or high-protein meal plan?
Yes. Choose from balanced, high-protein, low-carb, or vegetarian diet types. Meals are scaled to your calorie and protein targets across six cuisine styles including Indian, Mediterranean, and Asian.
Does the plan include gym and home workouts?
Yes. Pick gym or home training, 3–6 days per week, and beginner through advanced experience. Each training day includes warm-up, main exercises, and cool-down. Rest days include recovery guidance.
Can I print or save my Week 1 plan as PDF?
Yes. After completing the wizard, use Print / Save PDF to open your browser print dialog and save a full Week 1 schedule with meals, macros, shopping list, and workouts.
Is this medical advice?
No. This is an illustrative wellness tool, not medical advice. Consult your doctor or a registered dietitian before changing diet or exercise, especially if you have a medical condition.