Calorie tables, macro guides, meal plans, and healthy eating tips — all built around the food Indians actually eat.
Strong, Hevy, Jefit and Fitbod free tiers compared — and why the best free tracker also fuels your training, not just logs the sets.
Read moreThe six ways to overload, how to track each, and why a stalled lift is often fuel — not programming. Get stronger on purpose.
Read moreFull PPL schedules (3-day and 6-day), exercise selection, and how to progress and fuel the volume — all tracked in one app.
Read moreWorkout A/B, how to add weight every session, when to deload — and how to fuel linear gains. The classic 5x5, done right.
Read moreWhat to log, notebook vs app, and the half most lifters miss — tracking the fuel behind the lift. Start today.
Read moreStrava tracks and Runna coaches, but you still need a fuelling app. See how Nutri Macro combines route tracking, run coaching and nutrition in one.
Read moreHow many calories you actually burn running, walking or cycling — the science, a quick estimate by weight, pace and distance, and why fuelling for it matters.
Read moreExactly what to eat before and after a run — timing, carbs, protein and hydration — so you run stronger and recover faster, without the guesswork.
Read moreA full couch-to-5K plan — the 9-week schedule, how to pace each run, what to eat, and how to track every session so you actually reach 5K.
Read moreWhat running cadence really means, the truth about 180 steps per minute, and how to improve cadence and pace together to run faster with fewer injuries.
Read moreA free protein calculator for Indian diets — your daily protein target in grams from bodyweight and goal, plus the best veg and non-veg sources (soya, paneer, dal, eggs) to hit it.
Read more1.6–2.2 g/kg for muscle — ~120–160g for men, 90–120g for women. A thali gives just 40–60g; here's how to close the gap with soya, paneer, dal and eggs.
Read more1.8–2.2 g/kg in a calorie deficit preserves muscle and keeps you full. The best high-protein, low-calorie Indian foods and swaps — egg whites, chana, low-fat paneer, sprouts.
Read moreTotal daily protein beats timing; the 30-minute window is a myth. What science says about protein after training and before bed, with Indian food ideas.
Read moreRoasted chana, sprouts chaat, paneer tikka, besan chilla, eggs and more — 20 quick high-protein Indian snacks with protein per serving (aim 15–30 g).
Read moreWhey has more leucine and fast digestion; soy and pea plant proteins match it when dosed well — and suit lactose-sensitive, vegetarian diets. A clear comparison.
Read moreHit a high protein target without dairy or eggs — soya chunks, tofu, dals, rajma, chana, peanuts, sattu. Protein per 100 g and how to combine for complete protein.
Read more1.6–2.0 g/kg builds and keeps muscle — and no, it won't make you bulky. Myths busted, needs by goal and age (menopause), veg sources, plus how much men need.
Read morePaneer, soya chunks, dal, chana, curd and tofu — the easiest high-protein vegetarian foods for Indian diets, with protein per serving, cost and quick meal ideas.
Read moreA large egg has about 6.3g protein and 72 calories. Full breakdown by egg size, white vs yolk, and how cooking changes the numbers.
Read moreA medium banana has about 105 calories and 27g of carbs. Full breakdown by size, plus protein, sugar, fibre and potassium.
Read moreIndian cooking makes calorie tracking hard — variable oil, home recipes, mixed-dish thalis. Here's how to do it accurately, with a full calorie table for the most common dishes.
Read moreWe tested HealthifyMe, MyFitnessPal, and Nutri Macro for Indian food tracking accuracy, feature depth, family support, and value for money. Here's the full breakdown.
Read moreGetting 100g+ of protein per day from Indian food is completely possible — no protein powder required. Here's a full 7-day vegetarian and non-veg plan with exact macros per meal.
Read moreHow many calories are in 2 idlis? A masala dosa? A plate of upma with sambar? We've broken down the exact macros for the most common South Indian, North Indian, and Gujarati breakfasts.
Read moreEating nutritious, macro-balanced meals on a tight budget is very achievable in India — if you know which dal, sabzi, and grain combinations give you the most nutrition per rupee spent.
Read moreAll calorie counts, meal plans, and recipes in these articles are available directly in the Nutri Macro app. Free plan available · no card required. Paid plans from ₹199/month, or ₹599/month for the whole family.
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