Batch-prep system
Prepare a few versatile basics, then mix them through the week.
Keep within reach
Built for demanding workdays
Your Personalized Diet & Workout Plan
Calculate your daily calories and protein for fat loss or muscle gain, with Indian meal guidance and gym and home workouts designed for busy professionals.
Takes about 60 seconds.
✓Fat-loss and muscle-gain goals
✓Vegetarian, Non-Vegetarian & Vegan plans
✓Gym and home workout plans
Your starting point
Calculate your muscle-gain plan
Share a few details to estimate your daily energy and protein needs.
Personalized estimate
Your starting targets
Estimated Maintenance Calories—kcal/day
Starting Muscle-Gain Calories—kcal/day
Daily Protein Target—grams/day
Training Frequency—days/week
These are starting estimates, not medical prescriptions. Your real requirements can differ, so adjust them according to your progress.
Complete personalized plan
Unlock everything built from your details
Pay once, view the full plan immediately and download your personal PDF.
₹299one-time payment
✓ Complete diet-specific meal plan
✓ Personalized calorie and protein targets
✓ Portion and office-meal guidance
✓ Ultra-busy plan and preparation list
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Open Exercise Library1,000+ exercises with video guides
Explore gym and home-workout exercises with demonstration videos.
Low-friction nutrition
Your corporate-friendly meal plan
High protein, calorie appropriate, minimal cooking and easy to carry to work. Meals can be combined if fewer, larger meals fit your schedule better.
Busy professional mode
No time to cook?
Meal prep two or three times per week and build quick meals from ready components.
Ultra-Busy Day
A minimal-prep fallback for packed calendars—not a perfect day, just a practical one.
Quick muscle-gain shake
Useful when a full meal is hard to fit in. A shake is optional, not required for muscle gain.
Make the plan easier
Keep one backup meal at work, schedule a regular lunch window, and use repeated breakfasts during busy weeks. Consistency matters more than novelty.
Train with intent
Pair nutrition with resistance training
Choose where you train. The fundamentals stay the same.
Use bodyweight movements, resistance bands or adjustable dumbbells. Make exercises gradually harder through extra repetitions, range of motion or resistance.
Progressive overloadIncrease the challenge gradually.
ConsistencyFollow a repeatable weekly routine.
RecoveryAllow time to rest and sleep well.
Useful volumeDo enough quality work to progress.
Good techniqueControl each rep; failure isn't required.
Review, then adjust
Is your plan working?
Track the trend without assuming every kilogram gained is muscle.
Weight change
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Enter your progress to get a conservative next-step suggestion.
Body-weight changes can reflect muscle, fat, glycogen, food mass and body water. This planner provides general educational guidance and isn’t a substitute for advice from a qualified health professional. If you have a health condition, history of disordered eating, are pregnant, or have unusual symptoms, seek professional guidance before changing your diet or training.
Practical fitness guides
Build healthier habits around your workday
Simple guidance for professionals aged 25–35 who want to lose fat, gain healthy weight, build strength and create a routine that lasts.
Start here
Fitness for Working Professionals
A complete routine for eating, movement, strength and recovery.
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A sustainable routine using Indian meals, walking and strength training.
Muscle gainHealthy Weight Gain
Practical meals and training for skinny professionals with busy schedules.
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A beginner-friendly 30–40 minute routine with little equipment.
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No gym neededGet Fit Without a Gym
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Corporate routineFitness for Corporate Employees
Build movement, meals and training around meetings and commuting.
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