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    <title>FitTrackPro Fitness &amp; Nutrition Blog</title>
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      <title>10,000 &amp; 13,000 Steps in km and Calories</title>
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      <pubDate>Fri, 16 Oct 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[Convert 10,000 and 13,000 brisk steps to kilometres and FitTrackPro calorie estimates for 50–90kg adults using the calculator’s own formula.]]></description>
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      <title>How Much Protein Does an Indian Vegetarian Need?</title>
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      <pubDate>Fri, 16 Oct 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[Read the ICMR-NIN adult protein reference, why cereal-heavy diets can change needs, and how database portions of vegetarian foods add up across a day.]]></description>
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      <title>Protein in Indian Foods: Per Serving Guide</title>
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      <pubDate>Fri, 16 Oct 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[Compare protein in dal, paneer, cooked soya chunks, curd, boiled eggs and roti using FitTrackPro database serving sizes, with clear notes on missing foods and estimates.]]></description>
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      <title>How Many Calories Are in a Phulka? Why Sites Disagree</title>
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      <pubDate>Fri, 16 Oct 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[A 30g dough phulka is 85 kcal in FitTrackPro. Compare estimated calories by dough weight, see how ghee changes totals, and learn how to weigh a portion accurately.]]></description>
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      <title>Ignoring Your BMR for Years? Here&apos;s What Actually Changes</title>
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      <pubDate>Thu, 17 Sep 2026 03:30:00 GMT</pubDate>
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      <description><![CDATA[A common BMR mistake — and what to do with the number once you have it. Formula, worked math, and the real next step.]]></description>
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      <title>High-Protein Indian Diet: Portions and an Example Menu</title>
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      <pubDate>Wed, 19 Aug 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[Review protein portions in common Indian foods and an illustrative vegetarian menu. Individual needs vary; use the ICMR-NIN guide for adult reference values.]]></description>
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      <title>The Calorie Deficit Mistake That Slows Your Metabolism (And How to Fix It)</title>
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      <pubDate>Fri, 14 Aug 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[The science behind a safe calorie deficit — and the common mistake that stalls fat loss and slows metabolism instead.]]></description>
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      <title>Confusing BMR With TDEE Could Be Costing You Progress — Here&apos;s the Real Difference</title>
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      <pubDate>Sun, 09 Aug 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[BMR and TDEE aren't the same number. Learn the difference so you stop under- or overestimating your daily calorie needs.]]></description>
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      <title>The &quot;500 Calories for 10,000 Steps&quot; Rule Is Wrong for Most People — See Your Real Number</title>
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      <pubDate>Tue, 04 Aug 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[10,000 steps doesn't burn 500 calories for everyone. See real calorie-burn numbers based on your actual body weight.]]></description>
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      <title>The BMI Chart You&apos;re Using Might Be Wrong for Your Body — Here&apos;s the Asian-Specific Standard</title>
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      <pubDate>Mon, 27 Jul 2026 18:30:00 GMT</pubDate>
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      <description><![CDATA[WHO's standard BMI chart underestimates risk for Asian bodies. See why ICMR set lower cutoffs and where you stand.]]></description>
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      <title>Stop Trusting the Scale — Here&apos;s How to Measure Your Real Body Fat at Home in 5 Minutes</title>
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      <pubDate>Sun, 19 Jul 2026 18:30:00 GMT</pubDate>
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