Your 90-Day Transformation Roadmap

Professional-grade tools to calculate your metabolic baseline and protein requirements.

Metabolic Assessment Suite

Weight (KG)

Height (CM)

BMI is a general indicator of body mass. For athletes, muscle mass should be considered separately.

24.2

Optimal Range

You are in a healthy weight range for your height. Maintain this with balanced nutrition.

Current Weight (KG)

Activity Level

2150

Maintenance Calories

To lose 0.5kg/week, aim for 1650 calories daily.

Current Weight (KG)

Training Intensity

84g

Daily Protein Target

Prioritize lean protein (Paneer, Tofu, Chicken, Legumes) to protect muscle mass during fat loss.

Let me build the actual meal plan and routine that fits these numbers into your lifestyle.