Whey protein
Convenient dairy protein when food intake falls short.
1 scoop as labelled
Choose third-party tested products; avoid if allergic to milk.
Your guide
Whether you want to lose fat or gain muscle - find your numbers, then follow the rules.
Calculator
1502
Daily calories
120 g
Protein / day
2.6 L
Water / day
26 · Overweight
BMI
Your body burns about 2002 kcal a day. These are estimates - not medical advice.
Lose weight: the rules
- 01Eat about 500 kcal less than your body burns - lose ~0.5 kg a week.
- 02Protein at every meal: eggs, dal, paneer, soya, chicken.
- 03Half your plate vegetables. Smaller rice and roti portions.
- 04Cut sugar drinks, fried snacks and late-night eating.
- 05Walk 8,000+ steps daily and do 3–4 home workouts a week.
- 06Sleep 7–8 hours - poor sleep makes you hungrier.
Best exercises: Full-body circuits, brisk walks, burpees, squats, mountain climbers.
Move with a rhythm
Follow-along timer
Get ready
05
Clear some space
Get comfortable before starting.
Beginner home circuit
- 01
March in place
Warm up gently at a comfortable pace.
- 02
Chair squats
Use a stable chair; sit back and stand with control.
- 03
Wall push-ups
Hands on a wall, body straight; bend elbows slowly.
- 04
Standing knee raises
Lift one knee at a time; hold a wall for balance.
- 05
Calf raises
Rise onto your toes slowly, then lower with control.
Move at your own pace. Stop for pain or dizziness and skip unsuitable moves. This is a general routine, not injury-specific advice.
More protein. Less spend.
Budget grocery swaps
Prices are illustrative, not live market prices. Enter your local serving prices for a fair comparison.
| Staple / serving | Protein | Your price (₹) | Cost for 30 g protein |
|---|---|---|---|
| Eggs 1 large egg | ≈ 6 g | ₹35.00 | |
| Soya chunks 50 g dry | ≈ 26 g | ₹11.54 | |
| Paneer 100 g | ≈ 18 g | ₹75.00 | |
| Sprouts 1 bowl sprouts salad | ≈ 7 g | ₹64.29 |
Soya chunks is lowest-cost here: ₹11.54 for 30 g protein.
Protein estimates follow the food guide. Costs use fractional servings and exclude cooking costs. These are cost comparisons, not nutritionally identical swaps. Avoid foods you’re allergic to.
Optional, not magic
Gym supplements & protein guide
Food comes first. Supplements are optional and should fit your diet, budget and medical needs.
Plant protein
Pea, rice or soy blends for vegan or dairy-free diets.
1 scoop as labelled
Check protein per scoop and added sugar.
Creatine monohydrate
Well-researched for strength training performance.
3–5 g daily
Prefer plain monohydrate; ask a doctor with kidney disease.
Pre-workout
Optional caffeine-based energy, not required.
Use label minimum
Check caffeine total; avoid late evening or with BP/heart concerns.
Multivitamin
May help fill dietary gaps, not a substitute for food.
As labelled
Do not stack overlapping supplements without professional advice.
Cost per scoop
₹75.00
Safety checklist: buy from authorised sellers, verify FSSAI licence, batch number, expiry and seal, prefer recent third-party lab reports for the same batch, and avoid proprietary blends or unrealistic claims. Avoid unregulated steroids, hormones or fat burners. Consult a doctor if pregnant, under 18, taking medicines, or living with a health condition.
Your week, on one sheet
Save & print cheat sheets
General examples: repeat the selected menu through the week, with a seven-day beginner workout chart. Save downloads an offline sheet; Print opens printing or PDF saving.
Daily menu · Mon–Sun
≈ 1450 kcal · 79 g protein / day
06:30 · Wake up
Warm water + lemon, 5 soaked almonds
08:00 · Breakfast
2 besan chilla + mint chutney + 1 bowl curd
11:00 · Mid-morning
1 guava or apple
13:30 · Lunch
2 millet rotis + moong dal + big salad + mixed sabzi
17:00 · Snack
Roasted chana 30 g + green tea
20:00 · Dinner
Soya chunk / paneer bhurji + 1 roti + sautéed veg
22:00 · Before bed
1 glass buttermilk
Weekly workout chart
Monday
Home circuit: march, chair squats, wall push-ups, knee raises, calf raises
Tuesday
Comfortable 15–20 minute walk and gentle mobility
Wednesday
Home circuit at a comfortable pace
Thursday
Rest or gentle stretching
Friday
Home circuit at a comfortable pace
Saturday
Comfortable walk or favorite light activity
Sunday
Rest and prepare meals for next week