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Current kg
Log the day
Batch logging is fine — after breakfast, after lunch, and an evening pass. The evening one matters most: the suggestion card below will shape your dinner.
Food — search & log
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kcal
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protein
target 130 g
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carbs g
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fat g
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burned
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deficit
goal 400–600
Log your first item to see the day's balance.
Training
Add everything you did — gym AND cricket both count. For gym, paste kcal from Fitbod; leave blank and I estimate from minutes × your weight.
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Daily targets
| Metric | Target | Why |
|---|---|---|
| Calorie budget | burn − 500 (floor 1,700) | ≈0.5 kg/week loss; recalculates live as you log activity |
| Protein | 130–150 g | Muscle retention in a deficit — the non-negotiable macro |
| Carbs | ~180–230 g | Fuel for training; land here naturally if kcal & protein are right |
| Fat | ~55–70 g | Watch it — paneer, nuts & croissants push this up quietly |
| Water | 2.5–3 L | 10–12 glasses |
Weigh in every Friday morning before breakfast. Target pace: 500 g/week → 8 kg (90 → 82) in 16 weeks. Faster than ~600 g/week risks losing the muscle you're training to keep.
Supplements (daily)
Multivitamin + Vitamin D3 2000 IU with breakfast · Omega-3 with lunch · Creatine 5 g in the post-workout shake (every day, even rest days) · Magnesium before bed.
My usual days (reference)
WFH + gym: shake + creatine post-gym → oats jar or cottage cheese sandwich → home mocha → curry + small rice / soy curry + 2 chapatis → curry + 2 chapatis or spud bowl. ~1,950–2,050 kcal.
Office: breakfast at home → flat white (not café mocha) → Thai basil rice / Greek bowl / Mexican bowl → afternoon shake or yogurt → home dinner. ~1,800–1,900 kcal.
Weekend: proper anchor lunch at home → cricket or replacement walk/run/hike → gathering: one plate + one treat, or out with Kirti: entrée + one main. ~2,000–2,200 kcal.
Non-negotiables
Home mochas only — dark chocolate, no sugar. Café mochas are a treat, not a habit.
Almond croissant = ~430 kcal. Max twice a month, office days only, and log it.
Protein first: if the day's protein is behind by evening, dinner is paneer / soy / cottage cheese led — the suggestion card will steer you.
Cut for now: protein bars, ice cream, sugary cold drinks.
Weekend gatherings: eat a proper meal at home first. Then one plate savoury + one small treat. No grazing after that.
Dining out with Kirti: entrée + one main. Dessert once a month, on a genuinely special night.
No cricket this weekend? Replace it: 30–40 min run, 90 min hike, or 60–75 min brisk walk — log it and the burn counts automatically.
Weight vs target line
Weekly review
Δ kg is measured weigh-in to weigh-in. Required rate: −0.5 kg/week.
Consistency — last 28 days
Green = day logged. Honest logging beats perfect eating.
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