By [AUTHOR NAME] · · Method & sources
Practical, peer-reviewed fitness articles and step-by-step mathematical breakdowns to help you calculate your calorie needs, understand Indian nutrition, and achieve sustainable body composition goals.
A common BMR mistake — and what to do with the number once you have it. Formula, worked math, and the real next step.
Review protein portions in common Indian foods and an illustrative vegetarian menu. Individual needs vary; use the ICMR-NIN guide for adult reference values.
The science behind a safe calorie deficit — and the common mistake that stalls fat loss and slows metabolism instead.
BMR and TDEE aren't the same number. Learn the difference so you stop under- or overestimating your daily calorie needs.
10,000 steps doesn't burn 500 calories for everyone. See real calorie-burn numbers based on your actual body weight.
WHO's standard BMI chart underestimates risk for Asian bodies. See why ICMR set lower cutoffs and where you stand.
Skip the guesswork. Measure body fat at home in minutes with the clinically validated Navy tape-measure method.
85 kcal is the 30g dough reference; compare estimated portions and the calculator’s ghee presets.
Compare database portions for dal, paneer, cooked soya, curd, boiled eggs and roti; see which requested foods lack entries.
Read the ICMR-NIN adult RDA and EAR, cereal-heavy diet note, and a sample day using stored food servings.
See kilometre and calorie estimates for 50–90kg using the steps calculator’s stride and brisk-walk assumptions.
Try selecting another topic or browse all guides to explore evidence-based nutrition and fitness math.
Showing 11 published articles
FitTrackPro articles link to primary references where used. Food records do not retain item-level citations for every entry, so check each page’s method note and the nutrition methodology before treating an estimate as a direct IFCT value.