Question 1

Is Fitness Chief free?

Accepted Answer

Yes, Fitness Chief is free during our early access launch. Subscription plans will be introduced at full launch.

Question 2

Does Fitness Chief support Indian food?

Accepted Answer

Yes. Fitness Chief generates personalised meal plans using regional Indian cuisine across North, South, East, West, and Northeast India - including dishes like Roti, Dal Makhani, Dosa, Idli, Poha, and more.

Question 3

How does the AI fitness coach work?

Accepted Answer

Fitness Chief uses Google Gemini AI to generate your workout and meal plans based on your biometrics, fitness goal, dietary preference, and Indian cuisine region. The 24/7 AI coaching chat knows your current macros and food log, so it gives contextual advice - not generic tips.

Question 4

What fitness goals does Fitness Chief support?

Accepted Answer

Fitness Chief supports four goals: Shred and Burn (fat loss), Lean Bulk (muscle gain with minimal fat), Maintenance (hold current weight), and Body Recomp (lose fat while gaining muscle simultaneously).

Question 5

Can I use Fitness Chief if I am vegetarian or vegan?

Accepted Answer

Yes. Fitness Chief supports Omnivore, Vegetarian (Eggs Allowed), Vegetarian, and Vegan dietary preferences. Your meal plans will be generated to match your diet.

Question 6

How much protein does a vegetarian Indian need per day?

Accepted Answer

For muscle building or body recomposition, most Indian vegetarians need 1.6–2.2g of protein per kg of bodyweight. For a 65kg person, that's 104–143g per day. High-protein Indian sources include paneer (18g/100g), Greek-style dahi, boiled chana (8g/100g), moong dal (24g/100g dry), and soya chunks (52g/100g dry).

Question 7

How many calories are in one roti?

Accepted Answer

A standard wheat roti (30g, no ghee) contains roughly 80–90 kcal and 3g protein. With 1 tsp ghee, add 45 kcal. Thicker rotis or those made with maida are closer to 100–120 kcal each. Fitness Chief logs these automatically when you describe your meal to the AI.

Question 8

Can I build muscle on a vegetarian Indian diet?

Accepted Answer

Yes - Indian vegetarian diets can absolutely support muscle growth. The key is combining protein sources across meals: dal + roti at lunch covers complementary amino acids. Adding paneer, dahi, eggs (if lacto-ovo), or soya chunks brings you to the 1.6–2g/kg protein threshold needed for hypertrophy. Fitness Chief generates meal plans optimised for this.

Question 9

What is body recomposition?

Accepted Answer

Body recomposition means losing fat and gaining muscle at the same time. It works best for beginners, people returning after a break, and those at higher body fat percentages. It requires eating at or near maintenance calories with a high-protein diet (1.8–2.2g/kg) and progressive resistance training. Fitness Chief's Body Recomp goal is designed exactly for this.

Question 10

How many calories should I eat to lose fat without losing muscle?

Accepted Answer

A moderate deficit of 300–500 kcal below your TDEE (total daily energy expenditure) is the sweet spot for fat loss while preserving muscle. Larger deficits cause faster muscle loss and metabolic adaptation. Fitness Chief calculates your TDEE using the Mifflin-St Jeor formula and sets your calorie target automatically based on your goal.

Question 11

What are the best protein sources for Indian vegetarians?

Accepted Answer

Top protein sources for Indian vegetarians: soya chunks (52g/100g dry), low-fat paneer (18g/100g), moong dal (24g/100g dry), rajma (24g/100g dry), chana dal (22g/100g dry), Greek-style dahi (10g/100g), tofu (8g/100g), and eggs if lacto-ovo. Combining two sources per meal - like dal + paneer or dahi + chana - ensures a complete amino acid profile.

Question 12

How do I track macros when eating Indian food?

Accepted Answer

Indian food can be tracked by weight (use a kitchen scale) or by common portion estimates. Most tracking apps lack accurate Indian food data. Fitness Chief lets you log meals by describing them in plain text - 'two rotis with dal makhani and a small bowl of dahi' - and the AI calculates macros automatically. You can also scan barcodes for packaged foods.

Question 13

What is a lean bulk?

Accepted Answer

A lean bulk is a muscle-building phase where you eat a small calorie surplus (200–300 kcal above TDEE) with high protein to maximise muscle gain while minimising fat gain. It's slower than a traditional bulk but produces better body composition results. Fitness Chief's Lean Bulk goal sets this surplus automatically and generates meal plans to support it.

Question 14

Do I need supplements to get fit?

Accepted Answer

No - supplements are not required. A well-planned whole-food diet covers almost all nutritional needs. However, a few supplements have strong evidence for Indian vegetarians: Vitamin B12 (critical for vegans and vegetarians), Vitamin D3 (most Indians are deficient), Creatine monohydrate (well-studied for strength and muscle), and Omega-3 (if not eating fish). Fitness Chief's AI coach recommends only supplements with clear evidence based on your goal and diet.

Question 15

How does Fitness Chief calculate my calorie and protein targets?

Accepted Answer

Fitness Chief uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR), then multiplies by an activity level factor to get your TDEE. Your calorie target is adjusted based on your goal: −500 kcal for Shred and Burn, +300 kcal for Lean Bulk, at TDEE for Maintenance, and at TDEE for Body Recomp. Protein is set at 1.8–2.2g per kg of bodyweight.

Category	Global (WHO)	Indian (ICMR/WHO)
Underweight	Below 18.5	Below 18.5
Normal	18.5 – 24.9	18.5 – 22.9
Overweight	25.0 – 29.9	23.0 – 24.9
Obese (Class I)	30.0 – 34.9	25.0 – 29.9
Obese (Class II)	35.0 +	30.0 +

Indian BMI Calculator

Know your number - now hit your goal

Indian vs global BMI cutoffs

Frequently asked questions

What is a healthy BMI for Indians?

Why are Indian BMI standards different?

Is BMI accurate for muscular people?