Every calorie tracking app is hella subscription based and so complicated for just tracking calories and macros.

Seperating foods for brakfast, dinner, lunch etc.. Forcing me to buy subscription for every thing. Even the offline things are subscription based.. I gave up, and with my little Kotlin / Compose knowledge, I made an app for tracking calories in simplest way and implemented it free Food database api so it works fine for me. I also launched on Play Store. After 1 years with MyFitnessPal this is fitted so well for my using. Play Store

I have a really unhealthy lifestyle I am an office worker and a student. So it's hard for me to make time for gym please suggest any good way for me to meal prep plus and drop down to my original weigh I am ok with fasting and mostly eat as a habit as opposed to hungers. I am south Asian so please suggest diets accordingly.

Hey,

Back in May I started on my weight loss journey, after never managing to stick to it more than a couple of weeks I managed to keep it up and have lost 10kg. For the last 3-4 weeks I haven't lost or gained any weight. I did slightly increase my daily calories to average 1,400.

Does this mean this is my maintainance calorie intake and to lose any more weight I would have to decrease my calories again?

Thank you.

DAILY DIET PLAN 💪

GOAL
• Build/retain muscle and work towards visible abs
• Support grade 1 fatty liver management
• Daily calorie target: approximately 1,800 kcal

PERSONAL DETAILS
• Age: 29
• Height: 160 cm
• Weight: 59.5 kg
• Strength training: 5 days/week
• Daily steps: 9,000–10,000

1. BREAKFAST
   Yoga Bar Protein Oats: 70 g
   MuscleBlaze Biozyme Performance Whey: 36 g (1 scoop)
   Almonds: 5 pieces
   Pumpkin seeds: 5 g
   Sunflower seeds: 5 g
   Water to prepare oats
   
2. POST-WORKOUT
   Whole eggs: 2
   
3. LUNCH
   Raw rice: 60 g
   Boneless chicken: 200 g raw, air-fried
   Frozen vegetables: 100 g
   Carrot: 1 medium
   Cucumber: 1 medium
   Office cooking oil: estimate 1 tablespoon total
   
4. FRUIT / HYDRATION
   Fruit: 150 g
   Chia seeds: 1 teaspoon on chia days
   Sabja seeds: 1 teaspoon on sabja days
   Alternate chia and sabja on different days
   Soak seeds thoroughly before consuming
   
5. EVENING SNACK
   Whole egg: 1
   Egg whites: 2
   
6. DINNER
   Raw rice: 60 g
   Plain curd: 100 g
   Home cooking oil: 2 teaspoons total for the day

RICE TOTAL
• Lunch: 60 g raw
• Dinner: 60 g raw
• Daily total: 120 g raw rice
• Weigh rice before adding water to the electric rice cooker.

CHICKEN-FREE DAY
• Replace 200 g raw boneless chicken with 60 g dry soya chunks.
• Weigh soya before soaking or boiling.
• Protein and calories will differ slightly from chicken days.

ESTIMATED DAILY NUTRITION
• Calories: approximately 1,850 kcal
• Protein: approximately 125 g
• Carbohydrates: approximately 180–200 g
• Fat: approximately 55–65 g
• Fibre: approximately 25–30 g

Please help me whether i need to change anything or not !

Starting my journey properly been working for about an year but on and off 5ft age 22 female weight 50kg focusing on building muscle not losing weight i dont mind gainaing few more kgs if it makes me strong

If my maintenace is 1700 how much macros i shoukd take if i want to build muscle

Hello ! I'm 16M, currently 1m73 and 50 kilos tryna bulk slowly, I'm getting anywhere between 10k-15k steps a day, with moderate boxing and weight training 6x a week, and I was wondering what my maintenance calories were exactly since online calculators all give different answers

A year ago, while scrolling on YouTube, I encountered a YouTube channel made by a guy who was really strict about diet and following an animal based diet.

Since that, I got really influenced by him, his mindset, and his strictness about every food that goes in his mouth.

I am not following his diet now but I am strict about diet. I entirely do not eat junk food. I search about my meals glycemic index and even insulin index and I make sure I can be as healthy as possible.

However, I still have mild acne popping up weekly. (It is not severe).

Do you guys think I should start caring about other aspects than diet to cure my acne and am I doing anything wrong with my diet?

1 kg of potato + 4 roti+ 1 brazil nut+ 2 calcium tablets+ Vitamin B supplement+100 gram sweet potato+100 gram peanut . Missing vitamins:. Vitamin B5 (Pantothenic Acid): 3.2 mg/day (AI).. Vitamin B9 (Folate): 160 µg DFE/day. Choline: 500 mg/day (AI). Vitamin E: 8 mg. Vitamin K: 120 µg/day (AI).

Did i miss any micronutrients that a person needs that isnt included in this, or just any problems with this diet, calculated for daily required intake

I (19F) find that I feel my best when I weigh 125 pounds. I am currently 5'8" at around 128-131 lbs (depending on the day/time of day), but recently have been gaining weight and I'm not sure why. I am a relatively healthy person, I eat one full meal a day, and do a lot of light/moderate exercise. My meal tends to be a salad or protein rice bowl, but I am limited since I'm in college and live on campus. I also am on a celiac diet. Most of the time, I consume around 800-1100 calories a day (this is my one meal, snacks, and any drinks like coffee). I've also recently started trying fasting, but I did a 72 hour water only fast and was incredibly dizzy and lightheaded for the entirety of it. I'm attempting a second one currently, but I'm only a few hours in so far. I'm not entirely sure what else I should do. Any other methods I should take to lose weight?

This year I started my running journey from zero and reduced my lifting, from February I was running 3 days a week and lifting 3 days a week until I completed a half marathon at the end of June in under 2 hours 10.

Since the end of June and with my new found fitness I ended up getting back into football, so I currently run 2 days per week, play football 2 days per week and lifting 3 days per week.

It’s also worth saying that in January my weight peaked at around 88kg maybe at around 30% bodyfat, and since then I have reduced my weight to around 72kg and I probably sit around 16-18% bodyfat, eating around 2000kcal per day for fat loss. For context I’m 30, 176cm tall male.

I’m currently at a bit of a cross roads and not sure what to do. On one hand I want to continue the fat loss and aim to get to ~12%, but on the other hand I feel as though I’ve been in a deficit for so long that I need a break. My strength has reduced in the gym and all of my running this year has been in a deficit, so definitely feel my performance could improve.

I have another half marathon booked for next April, so want to avoid another training block whilst losing fat if possible!

What would others who’ve gone through similar fat loss recommend?
- carry on the cut
- take a period at maintenance
- reduce my deficit

Any help appreciated!

https://en.wikipedia.org/wiki/Hyperpalatable_food

It seems like virtually no one is, almost all of food people eat, and also almost all drinks they drink fall within this category. Almost every recipe for every meal has a bunch of ingredients and an explosion of taste. Almost every drink is sweet or has some other flavor, and intensely so.

I kinda try to avoid HPF stuff.

I'll just drink plain water (tap water is safe in my country and city, so I drink that). Or I'll make black coffee and put one artificial sweeter tablet (equivalent to one cube of sugar), and people are like thats yuck, how can you drink that.

Or I'll make like a lentil soup with a diced carrot and a bit of salt, maybe I'll put a bit of garlic powder sometimes, and people ask me in a shocked way how can you eat such bland food. I've even experienced a similar question on some party where I took a piece of pizza and started eating it without putting any condiment on top, and I was confused, like what do you mean bland, it has a bunch of flavor.

I'm a 5'3, 19 yo woman currently on a club field hockey team with two practices a week and games on weekends. I go to the gym at least 3 times a week and run a mile after each session.

My calorie limit is 1400-1500 cals a day, which im usually exceeding. I've recently been pretty bad with it. I typically eat all three meals a day, and occasionally skip or have very light breakfasts.

I did recently get a scale and I believe I have actually lost some weight, but need to double check. I believe it was around 10lbs in the span of 2 months. Was 150 but will update with current weight when I am back home.

Is this deficit okay? Any advice for meal planning with a small calorie cap? I'll take any sort of health and fitness advice for short people.

Also, does this estimate look reasonable for this burger?

I’ve been going to the gym for around five months now and it’s going great, I love it! However the thing I’m struggling with is how I should eat. For context, I used to be very skinny before, my BMI was on the underweight side. For all my life I’ve pretty much been able to eat whatever and as much as I wanted while staying skinny, I used to compete in dancing but quit a year ago. When I quit dancing I worked out at home and had the same thing with the diet, able to eat everything but stomach stayed flat.

I started taking muscle growth seriously when I started going to the gym five months ago. I already see some visible results in muscle growth that other people have commented on, too. During this time I’ve tried to increase my protein intake and cut sweet treats but haven’t been tracking my calories etc. The thing I’m struggling with is being scared of gaining fat and maybe not eating enough because of that in order to gain muscle more sufficiently. I’m still thin according to the people around me, but I’ve maybe gained a little fat on my stomach and it’s scaring me and honestly I’ve been fixated on it. It’s hard for me to say, because I also started taking the pill two months ago which might bloat my belly.

Right now this is the diet I’m planning to commit to: I’ve estimated my daily maintenance calories to be about 1900 kcal. I’m 19F, 173 cm and 57 kg, I go to the gym four times a week, do moderate cardio (stairmaster) for 10 minutes, lift for an 1-1.5 hours and stretch. I’m unemployed right now but walk my dog a few kms daily. I eat on maintenance calories and try eat at least 70 grams of protein daily. Often my calories go about 200 under or over the goal.

Does this diet sound sufficient to you guys or do you think I eat too little or too much? I want to gain muscle but not get fat, and I’m not sure if I’m too scared of the getting fat part.

Hi. Is taking a small spoon of butter everyday with breakfast good for weight loss? I only eat breakfast and dinner everyday but my dinner is light so I want my breakfast to be little fun.

Unpopular opinion, steak goes better with poached egg! And that's a hill I'm willing to die on!

I don't understand why most people rather fry their eggs!

And it's a feast too. Besides you save 120 cal by not using oil!

Now I can’t really cook since I’m in a hostel, and generally can get access to eggs, bread, chicken skewers, fried chicken and veggies. Now the question is, are they a good calorie deficit meal? And how do you customize them so they fill you up?

I'm interested in understanding what makes an online nutrition course genuinely useful for beginners.

Apart from the course fee and certificate, I think it's worth checking:

• Whether the syllabus covers nutrition fundamentals in sufficient depth
• Whether the learning materials are evidence-based
• Whether practical examples or case studies are included
• Whether the instructors have relevant qualifications
• Whether the certificate is recognised for the learner's intended purpose

For anyone who has completed an online nutrition course, what factors helped you choose the right one? Is there anything you wish you had checked before enrolling?