Hinglish · 4 min read
Gym Kaise Start Kare? Beginners Ke Liye Pehle 30 Din Ka Plan
Pehli baar gym ja rahe ho? Kya pehnein, kya khayein, kaunsi exercise karein aur pehle mahine mein kitna weight uthayein — sab kuch simple Hinglish mein.
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Macro Calculator
Get daily protein, carb and fat targets for fat loss, maintenance or muscle gain — with Indian food examples.
2,796kcal/day
Daily target
126g
Protein
398g
Carbs
78g
Fat
≈ 7 servings of 100 g paneer-equivalent protein a day, spread over 4–5 meals.
Estimates for healthy adults — not medical advice. Consult a doctor if you have a medical condition.
Frequently asked
How much protein do I need to build muscle?+
Around 1.6–2.2 g per kg of body weight per day, spread over 4–5 meals.
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