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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
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carbs g
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fat g
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burned
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deficit
Log your first item to see the day's balance.
Training
Add everything you did — multiple activities all count. Paste kcal from your fitness app if you have it; leave kcal blank and it's estimated from minutes × your current weight.
0 glasses · 0.0 L
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Daily targets
| Metric | Target | Why |
|---|---|---|
| Calorie budget | burn − deficit (floor 1,400) | Recalculates live from your own stats and logged activity |
| Protein | ~1.6 g × goal kg | Auto-set from your goal weight (editable in Settings) — protects muscle in a deficit |
| Carbs & fat | shown on the Today tab | Land right automatically when calories & protein are right |
| Water | 2.5–3 L | 10–12 glasses |
Weigh in every Friday morning before breakfast. A gentle steady pace (350–500 g/week) protects muscle, energy and hormones. If you're planning a pregnancy, managing a medical condition, or ever feel depleted — keep the deficit gentle and confirm your plan with your GP first.
Supplements (daily)
Sensible basics: multivitamin + Vitamin D with breakfast, Omega-3 with lunch, magnesium before bed. Anything beyond that — and especially if pregnancy planning is on the horizon — pick with your GP, not the internet.
Non-negotiables
Shared kitchen, different plates: the meals are the same as Rana's — the portions aren't. Log shared dishes at 0.5–0.75× using the quantity stepper, and let YOUR budget decide the serve, not his.
The afternoon sweet is planned, not forbidden: one small sweet after lunch, inside the budget — a pro ice cream scoop (90), 2 squares dark chocolate (110), or a mandarin. Banning sweets is what caused the ice-cream-and-cake blowouts before; scheduling them is what prevents it.
The week before your period: low energy, cravings, restless legs and a heavier scale are physiology, not failure. That week, aim to hold steady rather than chase the deficit, choose yoga/walks over hard sessions if needed, and judge progress by the trend after — never by that week's number.
WFH days are the danger days for steps — the desk doesn't move you. Book the 10k walk like a meeting and log it; on gym days (3×/week upper/lower) the steps target can relax.
Sugary café drinks and bakery treats are occasions, not habits — and they get logged honestly when they happen.
Protein first: build every meal around a protein anchor — cottage cheese, yogurt, dal, soy, tofu, paneer. A daily topper (100 g cottage cheese +12 g, yogurt +8 g, ½ scoop whey +15 g) closes the gap; the tracker nudges you when you're light.
Cut for now: sugary cold drinks, mindless snacking between meals.
Family gatherings: eat a proper meal at home first. Then one plate savoury + one small treat. No grazing after that.
Dining out: entrée + one main. Dessert once a month, on a genuinely special night.
Movement most days: even a 45–60 min walk on rest days keeps the budget honest — log it and the burn counts automatically.
Never eat below 1,400 kcal, and if energy, mood, sleep or cycle regularity dips — ease the deficit and talk to your GP. Health outranks the scale.
Weight vs target line
Weekly review
Δ kg is measured weigh-in to weigh-in, judged against your program's weekly rate.
Consistency — last 28 days
Green = day logged. Honest logging beats perfect eating.
Settings & backup
Export a backup before big changes or clearing browser data.
Cloud sync (phone ↔ laptop)
Local-only. Enter the passphrase you set in Cloudflare (SYNC_TOKEN) to sync across devices.