Fitness Toolkit by Sumit Kushwaha

Calories • BMI • Cutting/Bulking • Progress Tracker
Sumit Kushwaha
Sumit Kushwaha
Fitness & Tech Enthusiast
Your Simple Fitness Dashboard

Use this toolkit to estimate daily calories, macros, BMI, choose cutting/bulking presets, and track your progress over time. Focus on consistent actions, not perfection.

Daily Habits To Implement
  • Walk at least 8,000–12,000 steps/day.
  • Include protein in every meal (eggs, paneer, chicken, dal, dairy, tofu).
  • Target 7–9 hours of quality sleep.
  • Do 3–5 strength workouts/week; add weight or reps gradually.
  • Drink enough water so your urine stays pale yellow most of the day.
  • Track weekly: body weight, mirror/photos, and how clothes fit.

Start with one or two habits today. Consistency over months creates real change.

Tools (All Options)
C
Calories & Diet Planner Calculate daily calories, macros, water intake and get a sample diet plan.
B
BMI Calculator Check your BMI and category based on height and weight.
P
Cutting / Bulking Presets Select ready-made deficits or surpluses for fat loss or muscle gain.
T
Progress Tracker & Chart Log your weight over time and view a simple chart of your journey.

Recommended flow: 1) Find maintenance calories 2) Choose a preset 3) Log progress weekly.

Hosted on Apache • Ubuntu • AWS EC2

Calories & Diet Planner

Estimate your daily calories, macros, water intake and get a sample diet structure for your goal.

Macros estimated using ~1.8 g protein/kg, ~25% fats, rest from carbs. This is a general guideline only; for medical conditions, consult a doctor or dietician.

Tip: Use a preset to quickly set a deficit/surplus, then customise as needed.

BMI Calculator

Body Mass Index is a simple indicator based on height and weight. Treat it as a rough guide, not a perfect health score.

BMI does not distinguish between fat and muscle. Combine it with progress photos, waist measurements, and strength levels.

Use BMI as one reference, not the only target.

Cutting / Bulking Presets

Choose a preset that matches your current goal. It will set a suggested calorie deficit or surplus in the Calories Planner.

How To Use
  • First, calculate your maintenance calories with goal = “Maintain weight”.
  • Then select a preset below. It updates the goal type and calorie change automatically.
  • Go back to the Calories Planner to see your new target calories and diet suggestion.
Mild Cut (–300 kcal) Slow and sustainable fat loss; good when you want high energy for work and training.
Standard Cut (–500 kcal) Popular deficit for fat loss, if protein and steps are consistent.
Lean Bulk (+200 kcal) Gradual muscle gain with minimal fat; ideal after a cut or for beginners.
Aggressive Bulk (+400 kcal) Faster size gain with more fat gain risk; use with hard training and tracking.

For most people, a standard cut (–500 kcal) and lean bulk (+200 kcal) are safe starting points. Adjust based on results every 2–4 weeks.

After applying a preset, open Calories & Diet Planner to review your new target.

Progress Tracker & Chart

Log your body weight over time and view it on a simple line chart. Track weekly instead of daily to avoid stress.

No entries yet. Add your first weigh-in above.

Weigh under similar conditions each time (morning, after washroom, before breakfast) for more accurate trends. Focus on the trend line over weeks, not single-day changes.