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Science-backed personalised diet & training
🍽️ Diet Plan & Assessment
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About you
Just the basics — takes 20 seconds.
Sex
How active are you?
Your goal
We'll set a safe, sustainable calorie target.
How you eat
Pick your diet type and how many meals a day.
Diet type
Meals per day
Taking any supplements? · optional, pick all that apply
🥛 Protein powder ⚡ Creatine 💊 Multivitamin 🐟 Omega-3 ☀️ Vitamin D 🩸 Iron
Cuisine, budget, health conditions and body measurements are optional — add them anytime from your plan with “Make it more personal”.
Unit system
Basic info
Activity level
BMR formula
Body measurements (cm)
Your Maintenance Calories
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kcal / day (TDEE)
Basal Metabolic Rate
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kcal at rest
Activity Multiplier
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Body Mass Index (BMI)
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🎯 Ready to build your personalised diet plan?

Select your goal and we'll calculate exact calorie targets, suggest a meal structure, and generate a fully customisable diet plan with macro tracking.

What's your goal?
Select a goal to see personalised calorie targets.
Primary goal
Meal structure
Choose how many meals fit your daily lifestyle.
Meals per day
🕐
2 Meals — Intermittent Fasting Style
16:8 window · larger, satisfying meals · suits busy schedules
🍽️
3 Meals — Classic Structure
Breakfast · Lunch · Dinner · balanced energy throughout the day
⏱️
4 Meals — Athlete / High Activity
3 main meals + 1 snack · sustained energy · ideal for training days
📋
5 Meals — Frequent Feeding
3 meals + 2 snacks · minimises hunger · bodybuilder / competition prep style
Food preferences
We'll tailor your plan to your diet type, cuisine, and budget.
Diet type · select all that apply
🥦 Veg 🥛 Dairy 🍗 Non-Veg 🐟 Seafood 🥚 Eggs 🌱 Vegan
Selecting Vegan clears all other choices (plant-only — no dairy or eggs).
Dietary Approach / Protocol · select one
⚖️ Balanced 🥑 Keto 🥩 Low Carb 💪 High Protein ⏳ Intermittent Fasting
Balanced: Standard balanced macronutrient distribution (moderate protein, carbs, and fats). Recommended for general health.
🪔 Cultural / Religious Eating Patterns
Days I avoid non-veg / eggs
Mon Tue Wed Thu Fri Sat Sun
e.g. Tuesday/Thursday for many Hindus. Plan auto-swaps to veg protein on these days.
Observances (auto-veg)
🕉️ Navratri ☪️ Ramadan (fasting) 📿 Ekadashi 🪷 Jain (no root veg)
Cuisine preference
🇮🇳 Indian (all) 🍛 North Indian 🍛 South Indian 🍛 Maharashtrian 🍛 Gujarati 🫒 Mediterranean 🍱 East Asian 🍝 Continental 🥙 Middle Eastern 🌶️ Thai 🌍 No preference
Monthly food budget
₹5,000
per month on food & groceries
₹1,000₹30,000+
Health profile
This helps us flag important safety considerations and personalise your plan. All information stays private.
🏋️ Workout Timing
When do you usually train?
🌅 Morning ☀️ Afternoon 🌙 Evening ✖ No fixed time
Pre/post workout nutrition timing is adjusted automatically.
⏰ Meal Timings
What time is each meal?
Set a clock time for every meal. We flag gaps that are too short (<2 h) or too long (>5 h).
😴 Sleep & Stress
Avg sleep duration (hours)
Recent sleep quality
😊 Good 😐 Restless 😞 Troubled
Chronic poor sleep raises cortisol → fat retention & poor recovery. We may suggest magnesium/ashwagandha foods.
Supplements
🥛 Protein Powder ⚡ Creatine 💊 Multivitamin 🐟 Omega-3 ☀️ Vitamin D 🩸 Iron ✖ None
Food allergies / intolerances
🌾 Gluten 🥛 Dairy 🥜 Nuts 🌿 Soy 🥚 Eggs 🐟 Fish 🦐 Shellfish ✖ None
Current medications / health conditions
Type 2 Diabetes / Prediabetes PCOS / PCOD Hypertension (High Blood Pressure) Hypothyroidism IBS (Irritable Bowel Syndrome) High Cholesterol / Heart Risk ✖ None
🩺 Medical Deficiencies
Diagnosed deficiencies (doctor-confirmed)
🩸 Iron 💉 Vitamin B12 ☀️ Vitamin D 🦴 Calcium ⚡ Magnesium 🔋 Zinc
Plan prioritises foods that correct these deficiencies, while respecting your medications.
Review your plan
Check all the details below before we generate your personalised diet plan.
Body & Metabolism
Sex / Age—
Height / Weight—
Activity level—
BMR (formula)—
TDEE (maintenance)—
Goal & Calorie Target
Goal—
Approach—
Target calories—
Expected result—
Diet & Preferences
Meal structure—
Diet type—
Cuisine—
Monthly budget—
Health Profile
Supplements—
Allergies—
Medications—
Conditions—
Family history—
🏋️
Workout Log
Track sets, reps, RPE, injuries, and get smart coaching. Complete your Diet profile first so we can personalise hydration and recovery based on your bodyweight & training days.
🗓️ This week
🏋️ Workout: plan vs done
📏 Body check-in
Log your weight and waist once a week, same morning, before eating.
🧬 Body composition scan
Go Premium
Cloud sync, detailed personalisation and more PDF exports.
Pay by UPI · Your plan is activated after we verify the payment · Questions? Email us
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Coach
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Avg Compliance
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Your Clients
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🏋️ Workout: plan vs done
🍽️ Meal log
Client sent a meal photo? Upload it here — we'll estimate calories and protein and track them against this client's target.
📈 Check-ins
🧬 Body composition scan
📋 Active Plan
No plan generated yet. Tap "Generate Plan" above.
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Coach Name
Certified Personal Trainer
📱 +91 — · 📧 your@email.com
Max file size: 5 MB. Suggested square crop (JPG, PNG, WEBP).
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Status: ACTIVE
Plan: Starter Plan
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Pick the plan that fits your client list. Switch any time.
Pay by UPI · Your plan is activated after we verify the payment · Questions? Email us