Nilakanta's Fat Loss Plan — 12 Aug 2026

Fat Loss Protocol · 12 Aug 2026

Nilakanta's Daily Fuel Plan

A day built around 1,812 kcal, 126g protein, and enough carbs to power boxing and badminton — engineered to take you from 79.8 kg toward a 70 kg target.

🏋️ Coached by Kyamba Thokchom — MS, Dip. SportsMed, ACE‑CPT, NASM‑CES, OTA‑COT

Where you're starting

Client profile, 22 years old · Moderately active (1.3) · Goal: Fat loss

Current Weight

79.8 kg

Height 168 cm (5'6")

BMI

28.3 kg/m²

Overweight range

TDEE

2,266 kcal

Maintenance burn / day

Target Intake

1,812 kcal

−454 kcal deficit / day

9.8 kg to lose to reach goal weight

BMI at goal ≈ 24.8 (Normal)

79.8 kg (today) 70 kg (target)

Daily Macro Targets

Every gram of the plan below is built to land on these numbers.

1,812

kcal target

Protein126 g28%

Fat52 g26%

Carbohydrates210 g46%

Today's Meal Plan

Tap a meal to expand it, then check items off as you eat. Progress resets when you reload the page.

0 / 0 items logged today

Keep it moving — every checked item is a step toward the deficit.

🍳

Breakfast

First meal of the day

0/5

1 scoop whey protein + 3g creatine, mixed with 300ml water

1 boiled egg, with yolk

1 scoop (~40g) high-protein oats

1 banana or 1 apple or 100g strawberries or 1 orange or 1 slice watermelon or 1 guava

1 cup black coffee (pre-boxing)

🍗

Lunch

Midday meal

0/4

125g skinless chicken breast (prepared without oil)

1.5 ladles cooked white rice

1 medium bowl steamed vegetables (Chamfut) or salad

1 tablet Vitamin D

🏸

Afternoon Snack / Pre-Badminton

Before your session

0/4

1 boiled egg, with yolk

150g plain Greek yogurt

1 medium banana

1 cup green tea (no sugar)

🥪

Post-Badminton Refuel

Right after your session

0/2

2 slices bread with 1 tbsp honey or 1 tbsp peanut butter

3 pieces of almonds

🐟

Dinner

Final meal of the day

0/4

100g Rohu / tilapia / other lean fish

2 ladles cooked white rice

1 medium bowl non-starchy vegetables (Yum gi athongba henjaba — spinach, broccoli, cauliflower, beans, cucumber, tomato, etc.)

1 capsule fish oil

Hydration Tracker

Goal: 2.7 – 3.1 L per day, spread throughout the day. Tap a glass (250ml each) as you drink.

0 ml

of 2,700–3,100 ml goal

Supplements Built Into the Plan

Already scheduled into today's meals above.

💪

Creatine — 3g

With breakfast shake

☀️

Vitamin D — 1 tablet

With lunch

🐟

Fish Oil — 1 capsule

With dinner