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Free nutrition tools from your EHF coaches · Evidence-based · Indian food focused
Build My Plan
Your personalised calorie target, macros, body composition projection, and food plan — built around your lifestyle.
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Quick Stats
Quick calorie, protein, hydration, and body fat estimates — no wizard, instant results.
Calculate →
Food Lab
Browse Indian foods, build your plate, and track your macros for any meal.
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The Guide
Science-backed hacks, tips, and myth-busting answers to the most common nutrition questions.
Read →
Evidence-informed coaching tools — not medical advice
Build My Plan
Answer 6 quick questions and get your calorie target, macros, body composition projection, and a sample meal day — tailored to your diet and cuisine
Food Lab
Browse 200+ Indian foods, tap to add them to your plate, and track your calories and macros for any meal
Quick Stats
Get your maintenance calories, protein target, and hydration needs instantly — no wizard required
What you'll get
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Maintenance calories
Your TDEE — how much to eat to stay at current weight
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Fat loss & gain targets
Quick calorie targets for both goals
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Protein range
Daily protein target in grams based on your weight
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Hydration target
Water needs adjusted for Chennai climate
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Body fat % estimate
Only if you enter tape measurements (neck, waist, hip)
Body Fat % — optional · needs a tape measure
The Guide
Science-backed nutrition tips across 10 topics, plus honest answers to the most common Indian diet myths