SECTION 01Cardio Intensity — Every Scale, Side by Side
This is the ACSM classification table (Guidelines for Exercise Testing and Prescription, 11th ed). Every row is the same intensity expressed nine different ways. Use whichever column your client can actually measure — RPE and the talk test need no equipment and track %HRR closely enough for almost every general population client.
| Band | %HRmax | %HRR | %VO₂R | %VO₂max | METs | RPE 6–20 | RPE 0–10 | 5-Zone | 3-Zone | Talk test | Feels like | Use it for |
|---|
| Very light | <57% | <30% | <30% | <37% | <2.0 | <9 | 0–1 | — | Z1 | Can sing | Strolling, no effort | Warm-up, cool-down, deload walks |
| Light | 57–63% | 30–39% | 30–39% | 37–45% | 2.0–2.9 | 9–11 | 2–3 | Z1 | Z1 | Full sentences, can sing | Easy walk, no sweat | Recovery days, sedentary/obese start |
| Moderate | 64–76% | 40–59% | 40–59% | 46–63% | 3.0–5.9 | 12–13 | 4–5 | Z2 | Z1 | Full sentences, cannot sing | Brisk walk, light sweat | Fat loss base, health minimums, LISS |
| Vigorous | 77–95% | 60–89% | 60–89% | 64–90% | 6.0–8.7 | 14–17 | 6–7 | Z3–Z4 | Z2 | Short phrases only | Jog to run, breathing hard | Tempo, threshold, conditioning |
| Near-max / max | ≥96% | ≥90% | ≥90% | ≥91% | ≥8.8 | ≥18 | 8–10 | Z5 | Z3 | One word or none | All-out, cannot sustain | HIIT intervals, VO₂max work, sprints |
Why %HRR and %VO₂R rather than %VO₂max: at rest a person is at 0% HRR but somewhere between 7% and 14% of VO₂max depending on fitness. Prescribing off %VO₂max therefore gives two clients of different fitness levels genuinely different training stimuli. ACSM switched to %VO₂R in 1998 for exactly this reason — and a lot of published research still gets it wrong.
The formulas you actually need
Max heart rate — Tanaka
HRmax = 208 − (0.7 × age)More accurate than 220−age, especially over 40. A 45-year-old: 208 − 31.5 = 177 bpm, not 175.
Max heart rate — Gellish
HRmax = 207 − (0.7 × age)Very close to Tanaka. Either is fine. Both beat 220−age, which underestimates older clients by 10+ bpm.
Karvonen — target HR from %HRR
Target = ((HRmax − HRrest) × %) + HRrestThe one to use. Requires a true resting HR — taken lying down, before getting out of bed, over 3 mornings.
MET → calories per hour
kcal/hr = METs × 3.5 × kg ÷ 200 × 60A 70 kg client at 6 METs burns roughly 441 kcal/hr. Useful for setting a realistic cardio expectation.
VO₂R target
Target VO₂ = ((VO₂max − 3.5) × %) + 3.53.5 ml/kg/min is 1 MET — resting oxygen uptake. This is what makes VO₂R different from VO₂max.
Estimating VO₂max from HR
VO₂max ≈ 15 × (HRmax ÷ HRrest)Uth-Sørensen field estimate. Rough, but free, and good enough to track change over months.
The 5-zone model — what most watches and apps use
Note the mismatch: the 5-zone model is anchored to %HRmax, while ACSM classifies intensity by %HRR. They do not line up cleanly. Zone 2 on a Garmin (60–70% HRmax) is roughly ACSM light-to-moderate, not moderate.
| Zone | Name | %HRmax | %HRR | %LTHR | RPE 0–10 | Lactate | Duration per bout | Main adaptation | How you cue it |
|---|
| Zone 1 | Recovery | 50–60% | <40% | <76% | 1–2 | ~0.8–1.2 | 20–60 min | Blood flow, recovery | "You should feel like you could do this all day" |
| Zone 2 | Aerobic base | 60–70% | 40–59% | 76–85% | 3–4 | ~1.2–2.0 | 40–180 min | Mitochondria, fat oxidation, capillaries | "Nose-breathe if you can. Hold a phone call" |
| Zone 3 | Tempo | 70–80% | 60–74% | 86–94% | 5–6 | ~2.0–3.0 | 20–60 min | Lactate clearance, aerobic power | "Comfortably hard. Sentences, not paragraphs" |
| Zone 4 | Threshold | 80–90% | 75–89% | 95–100% | 7–8 | ~3.0–4.5 | 8–30 min (intervals) | Lactate threshold shift | "Race pace for an hour. You want to stop but can't" |
| Zone 5 | VO₂max / anaerobic | 90–100% | ≥90% | >100% | 9–10 | >4.5 | 30 s – 5 min | VO₂max, anaerobic capacity | "Everything you have. You cannot talk" |
The "Zone 2" confusion: when endurance coaches say Zone 2 they usually mean the 3-zone model — everything below LT1, which reaches ~80% HRmax. When a watch says Zone 2 it means 60–70% HRmax. These are different intensities. Always ask which model someone is using before you prescribe off it.
The 3-zone model — how endurance coaches actually distribute training
| Zone | Boundary | %HRmax | Lactate | Weekly volume — Polarized | Weekly volume — Pyramidal | What it is |
|---|
| Zone 1 | Below LT1 (aerobic thr.) | <~80% | <2 mmol/L | 75–85% | 75–85% | Easy conversational work. Where most volume lives. |
| Zone 2 | LT1 → LT2 | ~80–88% | 2–4 mmol/L | 5–10% | 10–20% | The "grey zone." Tempo/threshold. Hard to recover from, moderate return. |
| Zone 3 | Above LT2 (anaerobic thr.) | >~88% | >4 mmol/L | 10–15% | 5–10% | Intervals, VO₂max work. Small dose, big stimulus. |
SECTION 02Strength Intensity — Load, Reps, Effort
Cardio intensity is about oxygen cost. Strength intensity is about load relative to maximum plus proximity to failure. They are not interchangeable, and RPE means something different in each. A set at RPE 8 in the gym is not the same physiological event as 8/10 on a bike.
| Band | %1RM | Reps @ failure | Target reps | RIR | RPE 0–10 | Sets | Rest | Tempo | Primary adaptation | Who it suits |
|---|
| Very light | <30% | 40+ | 20–30 | 5–10 | 1–4 | 1–3 | <30 s | Controlled | Movement pattern, rehab, blood flow | Deload, injury return, learning a lift |
| Light | 30–50% | 20–40 | 15–25 | 4–6 | 4–6 | 2–3 | 30–60 s | Fast concentric | Muscular endurance, capillarisation | Beginners, circuit work, endurance athletes |
| Moderate | 50–67% | 12–20 | 12–20 | 2–4 | 6–8 | 2–4 | 30–60 s | 2-1-2 | Endurance → hypertrophy overlap | General fitness, metabolic work, older adults |
| Hypertrophy | 67–85% | 6–12 | 6–12 | 1–3 | 7–9 | 3–6 | 60–120 s | 2-0-2 | Muscle cross-sectional area | Anyone chasing size. The bread-and-butter band. |
| Strength | 85–93% | 3–6 | 2–5 | 1–3 | 7–9 | 3–6 | 2–5 min | Controlled ecc. | Maximal force, neural drive | Intermediate+ lifters with clean technique |
| Max strength | 93–100% | 1–3 | 1–3 | 0–2 | 8–10 | 2–5 | 3–5 min | Max intent | Peak force, rate of force development | Advanced only. Test days, peaking blocks. |
| Power (light) | 30–60% | — | 3–6 | high | 5–7 | 3–6 | 2–5 min | Explosive | Rate of force development, speed-strength | Athletes. Jumps, throws, speed work. Never to failure. |
| Power (heavy) | 80–90% | — | 1–3 | high | 6–8 | 3–5 | 3–5 min | Explosive | Strength-speed | Olympic lifts, heavy pulls. Technique-dependent. |
%1RM is a starting point, not a prescription. Rep capacity at a given %1RM varies enormously by exercise (most people get far more reps at 80% on a leg press than a bench press), by training age, and by muscle fibre type. Use %1RM to set the load, then use RIR to decide whether it was right.
%1RM ↔ reps ↔ RIR conversion
| %1RM | Reps you should get | RIR at that load | If your 1RM is 100 kg | Notes |
|---|
| 100% | 1 | 0 | 100 kg | True max. Test rarely. |
| 95% | 2 | 0–1 | 95 kg | Peaking singles/doubles. |
| 93% | 3 | 0–1 | 93 kg | Heavy triple. |
| 90% | 4 | 1 | 90 kg | Classic strength work. |
| 87% | 5 | 1 | 87 kg | 5×5 territory. |
| 85% | 6 | 1–2 | 85 kg | Strength/hypertrophy boundary. |
| 83% | 7 | 2 | 83 kg | |
| 80% | 8 | 2 | 80 kg | Most productive hypertrophy load. |
| 77% | 9 | 2–3 | 77 kg | |
| 75% | 10 | 3 | 75 kg | |
| 70% | 12 | 3 | 70 kg | Upper end of hypertrophy band. |
| 67% | 15 | 3–4 | 67 kg | Hypertrophy/endurance boundary. |
| 60% | 20 | 4 | 60 kg | Endurance. Still grows muscle if near failure. |
| 50% | 25–30 | 4–6 | 50 kg | Endurance / metabolic. |
RPE and RIR — the practical scale for the gym floor
| RPE | RIR | What the last rep looked like | When to program it |
|---|
| 10 | 0 | Could not do another rep. Bar speed near zero. | Rarely. Isolation work only. Last set of a block. |
| 9.5 | 0–1 | Maybe one more, maybe not. | Final set, peak week. |
| 9 | 1 | Definitely one more, definitely not two. | Working sets in an intensification block. |
| 8 | 2 | Two more available. Bar slowed noticeably. | The default for most hypertrophy work. |
| 7 | 3 | Three more. Speed still good. | Volume accumulation, early in a block. |
| 6 | 4 | Four more. Feels submaximal. | Technique work, speed work, deload. |
| 5 or less | 5+ | Warm-up territory. | Warm-ups, movement prep, active recovery. |
Coaching note: beginners systematically overestimate how hard they are working. A new client’s “RPE 9” is usually a genuine RPE 6–7 with 4 reps left. Expect RIR accuracy to take 3–6 months to develop. Until then, use %1RM and prescribed reps, and film sets to check bar speed.
SECTION 03Food Decode — What They Say → What It Means
When a client says "2 roti, 1 katori dal" you need the macros to surface immediately, and you need a sentence to hand back to them in language they understand. Left half of the table is for you. The right column is what you say out loud.
Calibrate the katori first. A katori is anywhere from 120 ml to 200 ml depending on the household — that is a 60 kcal swing on rice alone. Everything below assumes a 150 ml katori. Have every client measure theirs with water once and tell you the number. If theirs is 120 ml, scale down 20%. If 200 ml, scale up 33%.
| Food (as the client says it) | Household serving | Weight | kcal | P (g) | C (g) | F (g) | Per 100 g — kcal/P/C/F | What you say back |
|---|
| ROTI / BREAD |
| Roti / chapati (30 g atta, no ghee) | 1 piece, 7-inch | 35 g | 100 | 3.6 | 19.4 | 0.5 | 286 / 10.3 / 55 / 1.4 | One roti ≈ half a banana's worth of carbs. Protein is small — 3 g. |
| Roti with ghee | 1 piece + ½ tsp | 38 g | 122 | 3.6 | 19.4 | 2.9 | 321 / 9.5 / 51 / 7.6 | The ghee adds 22 kcal. Fine — but it adds up over 4 rotis. |
| Phulka (thin, 25 g atta) | 1 piece, 6-inch | 30 g | 85 | 3.0 | 16.2 | 0.4 | 283 / 10 / 54 / 1.3 | Smallest roti. Two phulkas ≈ one medium roti and a bit. |
| Paratha, plain | 1 piece + 1 tsp oil | 50 g | 181 | 4.8 | 25.9 | 5.7 | 362 / 9.6 / 52 / 11.4 | One paratha ≈ two rotis. The oil is the whole difference. |
| Aloo paratha | 1 piece | 100 g | 290 | 6.5 | 40.0 | 11.0 | 290 / 6.5 / 40 / 11 | Nearly 3 rotis in one. Great pre-workout, poor for a deficit. |
| Puri | 1 piece | 25 g | 105 | 2.2 | 12.0 | 5.5 | 420 / 8.8 / 48 / 22 | Half the calories are the frying oil. Four puris ≈ 420 kcal. |
| Naan (maida) | 1 piece | 80 g | 240 | 7.0 | 42.0 | 5.0 | 300 / 8.8 / 52 / 6.3 | Refined flour. Two naans ≈ a full meal's carbs. |
| Bhatura | 1 piece | 70 g | 280 | 6.0 | 36.0 | 12.0 | 400 / 8.6 / 51 / 17 | Deep-fried maida. One bhatura ≈ three rotis. |
| Bread, white | 1 slice | 30 g | 80 | 2.5 | 15.0 | 0.8 | 267 / 8.3 / 50 / 2.7 | Two slices ≈ one roti in carbs, less fibre. |
| Bread, whole wheat | 1 slice | 30 g | 75 | 3.0 | 13.0 | 1.0 | 250 / 10 / 43 / 3.3 | Marginally better than white. Fibre is the only real edge. |
| RICE & GRAINS |
| Cooked rice, white | 1 katori (150 ml) | 150 g | 200 | 4.0 | 44.0 | 0.4 | 133 / 2.7 / 29 / 0.3 | One katori rice ≈ two rotis. This is the number most people get wrong. |
| Cooked rice, white | 1 US cup (240 ml) | 200 g | 265 | 5.3 | 58.0 | 0.5 | 133 / 2.7 / 29 / 0.3 | A full cup is 1.3× a katori. Know which one they mean. |
| Cooked rice, brown | 1 katori | 150 g | 185 | 4.3 | 39.0 | 1.4 | 123 / 2.9 / 26 / 0.9 | Barely fewer calories. Buy it for fibre, not for fat loss. |
| Jeera rice | 1 katori | 150 g | 250 | 4.0 | 44.0 | 6.0 | 167 / 2.7 / 29 / 4 | The tadka adds ~50 kcal over plain rice. |
| Veg biryani | 1 plate | 250 g | 400 | 9.0 | 58.0 | 14.0 | 160 / 3.6 / 23 / 5.6 | One plate ≈ a third of a 1200-kcal day. |
| Chicken biryani | 1 plate | 300 g | 550 | 25.0 | 62.0 | 22.0 | 183 / 8.3 / 21 / 7.3 | Decent protein at least. Still 550 kcal in one sitting. |
| Poha | 1 plate | 150 g | 250 | 4.0 | 40.0 | 8.0 | 167 / 2.7 / 27 / 5.3 | Almost no protein. Add peanuts, sprouts or an egg. |
| Upma | 1 katori | 150 g | 230 | 5.0 | 33.0 | 8.0 | 153 / 3.3 / 22 / 5.3 | Same problem as poha — carb + oil, low protein. |
| Idli | 1 piece | 40 g | 58 | 1.9 | 12.0 | 0.2 | 145 / 4.8 / 30 / 0.5 | Steamed, no oil. Four idlis = 232 kcal. One of the better breakfasts. |
| Dosa, plain | 1 piece | 80 g | 145 | 3.5 | 22.0 | 4.5 | 181 / 4.4 / 28 / 5.6 | Oil on the tawa is the variable. Ask how much they use. |
| Dosa, masala | 1 piece | 150 g | 290 | 6.0 | 42.0 | 11.0 | 193 / 4 / 28 / 7.3 | Potato filling doubles it. One masala dosa ≈ two plain. |
| Oats, cooked in water | 1 katori (30 g dry) | 150 g | 115 | 4.0 | 20.0 | 2.0 | 77 / 2.7 / 13 / 1.3 | Cooked in milk instead? Add 60–100 kcal. |
| Daliya / broken wheat | 1 katori (30 g dry) | 150 g | 105 | 3.6 | 21.0 | 0.5 | 70 / 2.4 / 14 / 0.3 | Good high-volume, low-calorie base. |
| DALS & LEGUMES |
| Dal, toor/arhar (1 tsp oil) | 1 katori | 150 g | 145 | 8.0 | 18.0 | 4.5 | 97 / 5.3 / 12 / 3 | One katori dal ≈ 8 g protein. Three katoris ≠ a protein source. |
| Dal, moong (thin) | 1 katori | 150 g | 120 | 7.5 | 16.0 | 2.5 | 80 / 5 / 11 / 1.7 | Lightest dal. Good in a deficit. |
| Dal, chana | 1 katori | 150 g | 165 | 8.5 | 20.0 | 5.0 | 110 / 5.7 / 13 / 3.3 | |
| Dal makhani | 1 katori | 150 g | 280 | 8.0 | 20.0 | 18.0 | 187 / 5.3 / 13 / 12 | Cream and butter. Double a normal dal. |
| Rajma curry | 1 katori | 150 g | 180 | 8.0 | 22.0 | 6.0 | 120 / 5.3 / 15 / 4 | |
| Chole | 1 katori | 150 g | 200 | 8.0 | 24.0 | 8.0 | 133 / 5.3 / 16 / 5.3 | |
| Sambar | 1 katori | 150 g | 105 | 4.5 | 13.0 | 3.5 | 70 / 3 / 8.7 / 2.3 | Thinner than dal — less protein than people assume. |
| Sprouts, moong (raw) | 1 katori | 100 g | 95 | 7.5 | 15.0 | 0.5 | 95 / 7.5 / 15 / 0.5 | Cheap protein and fibre. Good filler. |
| Soya chunks, dry | 30 g (≈1 katori soaked) | 30 g dry | 100 | 15.6 | 10.0 | 0.2 | 333 / 52 / 33 / 0.7 | Highest protein per rupee in an Indian kitchen. |
| DAIRY & PROTEIN |
| Milk, toned (3% fat) | 1 glass (200 ml) | 200 ml | 118 | 6.4 | 9.6 | 6.0 | 59 / 3.2 / 4.8 / 3 | One glass ≈ 6 g protein. Two glasses a day is a real contribution. |
| Milk, full cream (6% fat) | 1 glass (200 ml) | 200 ml | 150 | 6.6 | 9.6 | 8.6 | 75 / 3.3 / 4.8 / 4.3 | Same protein as toned, +32 kcal from fat. |
| Milk, double-toned (1.5%) | 1 glass (200 ml) | 200 ml | 88 | 6.4 | 9.6 | 3.0 | 44 / 3.2 / 4.8 / 1.5 | Best protein-to-calorie ratio of the three. |
| Curd / dahi (from cow milk) | 1 katori | 150 g | 90 | 5.3 | 4.5 | 5.7 | 60 / 3.5 / 3 / 3.8 | |
| Greek yogurt, plain | 1 cup | 100 g | 60 | 10.0 | 3.6 | 0.4 | 60 / 10 / 3.6 / 0.4 | Twice the protein of normal curd for the same calories. |
| Paneer | 2 cubes | 50 g | 132 | 9.2 | 0.6 | 10.4 | 265 / 18.3 / 1.2 / 20.8 | Protein is good but it is a fatty food. 100 g = 265 kcal. |
| Paneer, low-fat | 2 cubes | 50 g | 82 | 10.0 | 1.0 | 4.0 | 164 / 20 / 2 / 8 | Better choice in a deficit if they can find it. |
| Tofu | 1 slab | 100 g | 76 | 8.0 | 1.9 | 4.8 | 76 / 8 / 1.9 / 4.8 | |
| Egg, whole | 1 large | 50 g | 78 | 6.5 | 0.6 | 5.3 | 155 / 13 / 1.2 / 10.6 | Six eggs = 39 g protein, 468 kcal. Yolks are fine. |
| Egg white | 1 white | 33 g | 17 | 3.6 | 0.2 | 0.1 | 52 / 11 / 0.7 / 0.2 | Pure protein. Useful when calories are tight. |
| Chicken breast, cooked | 1 palm | 100 g | 165 | 31.0 | 0.0 | 3.6 | 165 / 31 / 0 / 3.6 | The benchmark. A palm-sized piece ≈ 30 g protein. |
| Chicken curry (home style) | 1 katori | 150 g | 250 | 20.0 | 6.0 | 16.0 | 167 / 13.3 / 4 / 10.7 | Gravy oil roughly doubles the calories vs plain chicken. |
| Fish, rohu / surmai curry | 1 katori | 150 g | 190 | 18.0 | 5.0 | 11.0 | 127 / 12 / 3.3 / 7.3 | |
| Mutton curry | 1 katori | 150 g | 310 | 18.0 | 5.0 | 24.0 | 207 / 12 / 3.3 / 16 | Highest fat of the common meats. |
| Whey protein | 1 scoop | 30 g | 120 | 24.0 | 2.0 | 1.5 | 400 / 80 / 6.7 / 5 | A supplement, not a meal. Use to fill a gap. |
| VEGETABLES |
| Dry sabzi, low oil | 1 katori | 150 g | 90 | 2.5 | 12.0 | 4.0 | 60 / 1.7 / 8 / 2.7 | Bhindi, lauki, cabbage, gobhi cooked dry. |
| Gravy sabzi, oil-heavy | 1 katori | 150 g | 175 | 3.0 | 14.0 | 12.0 | 117 / 2 / 9.3 / 8 | The oil is the entire difference — 85 kcal per katori. |
| Aloo sabzi | 1 katori | 150 g | 165 | 3.0 | 24.0 | 6.0 | 110 / 2 / 16 / 4 | Potato is a carb, not a vegetable, for macro purposes. |
| Palak paneer | 1 katori | 150 g | 220 | 11.0 | 8.0 | 17.0 | 147 / 7.3 / 5.3 / 11.3 | |
| Salad, raw, no dressing | 1 katori | 100 g | 25 | 1.0 | 5.0 | 0.2 | 25 / 1 / 5 / 0.2 | Free food. Use it to add volume to any meal. |
| Mixed veg, boiled | 1 katori | 150 g | 70 | 3.0 | 12.0 | 0.5 | 47 / 2 / 8 / 0.3 | |
| FATS & ADD-ONS |
| Ghee | 1 tsp | 5 g | 45 | 0 | 0 | 5.0 | 900 / 0 / 0 / 100 | Every teaspoon is 45 kcal. This is where hidden calories live. |
| Oil (any) | 1 tbsp | 15 ml | 135 | 0 | 0 | 15.0 | 900 / 0 / 0 / 100 | One tablespoon ≈ one and a half rotis in calories. |
| Butter | 1 tsp | 5 g | 36 | 0 | 0 | 4.0 | 717 / 0.9 / 0.1 / 81 | |
| Peanuts, roasted | 1 small handful | 30 g | 170 | 7.6 | 5.0 | 14.0 | 567 / 25 / 16 / 47 | Good protein, very calorie-dense. Portion, don't graze. |
| Almonds | 10 pieces | 12 g | 70 | 2.5 | 2.6 | 6.0 | 579 / 21 / 22 / 50 | |
| Peanut butter | 1 tbsp | 16 g | 95 | 4.0 | 3.0 | 8.0 | 588 / 25 / 20 / 50 | |
| Coconut chutney | 2 tbsp | 30 g | 70 | 1.2 | 3.0 | 6.0 | 233 / 4 / 10 / 20 | |
| Sugar | 1 tsp | 5 g | 20 | 0 | 5.0 | 0 | 400 / 0 / 100 / 0 | Three teaspoons of sugar a day in chai = 60 kcal, 2 kg a year. |
| SNACKS & SWEETS |
| Samosa | 1 piece | 60 g | 200 | 3.5 | 24.0 | 10.0 | 333 / 5.8 / 40 / 17 | |
| Pakora | 4 pieces | 50 g | 180 | 4.0 | 16.0 | 11.0 | 360 / 8 / 32 / 22 | |
| Vada pav | 1 piece | 130 g | 300 | 7.0 | 43.0 | 11.0 | 231 / 5.4 / 33 / 8.5 | |
| Biscuit (Parle-G type) | 4 pieces | 25 g | 110 | 1.7 | 18.0 | 3.5 | 440 / 6.8 / 72 / 14 | Easy to eat 12 without noticing = 330 kcal. |
| Namkeen / mixture | 1 small bowl | 30 g | 160 | 3.5 | 16.0 | 9.0 | 533 / 12 / 53 / 30 | |
| Gulab jamun | 1 piece | 40 g | 150 | 2.0 | 21.0 | 7.0 | 375 / 5 / 53 / 18 | |
| Jalebi | 1 piece | 25 g | 110 | 0.5 | 20.0 | 3.5 | 440 / 2 / 80 / 14 | |
| Rasgulla | 1 piece | 45 g | 106 | 2.0 | 21.0 | 1.5 | 236 / 4.4 / 47 / 3.3 | Lowest-fat mithai. If they must have sweets, this one. |
| Ladoo, besan | 1 piece | 40 g | 185 | 3.5 | 22.0 | 9.5 | 463 / 8.8 / 55 / 24 | |
| Chai, with milk + 1 tsp sugar | 1 cup | 150 ml | 90 | 2.2 | 12.0 | 3.4 | 60 / 1.5 / 8 / 2.3 | Five cups a day = 450 kcal. Ask how many they drink. |
| FRUITS |
| Banana | 1 medium | 100 g | 90 | 1.2 | 22.8 | 0.3 | 90 / 1.2 / 23 / 0.3 | |
| Apple | 1 medium | 150 g | 78 | 0.4 | 20.0 | 0.3 | 52 / 0.3 / 13 / 0.2 | |
| Mango | 1 medium | 200 g | 120 | 1.2 | 30.0 | 0.5 | 60 / 0.6 / 15 / 0.3 | |
| Papaya | 1 katori cubed | 150 g | 65 | 0.8 | 16.0 | 0.2 | 43 / 0.5 / 11 / 0.1 | High volume, low calorie. Good dessert swap. |
| Grapes | 1 katori | 100 g | 69 | 0.7 | 18.0 | 0.2 | 69 / 0.7 / 18 / 0.2 | |
| Orange | 1 medium | 130 g | 61 | 1.2 | 15.0 | 0.2 | 47 / 0.9 / 12 / 0.1 | |
Fast mental math — the anchors worth memorising
The four numbers
P = 4 kcal/g · C = 4 kcal/g
F = 9 kcal/g · Alcohol = 7 kcal/gFat is more than twice as dense as carbs. This is why the oil in a sabzi matters more than the sabzi.
Roti anchor
1 roti ≈ 100 kcal, 3.5 g proteinFour rotis = 400 kcal and only 14 g protein. Most Indian meals are carb-heavy and protein-poor.
Rice anchor
1 katori ≈ 200 kcal, 4 g proteinOne katori of rice ≈ two rotis. Clients almost never believe this until you show them.
Dal anchor
1 katori ≈ 145 kcal, 8 g proteinDal is the protein in most Indian vegetarian diets — and one katori only gives 8 g. Do that math out loud.
Oil anchor
1 tsp = 45 kcal · 1 tbsp = 135 kcalThe single biggest hidden variable in home cooking. Always ask how much oil goes in the pan.
Milk anchor
1 glass toned ≈ 118 kcal, 6.4 g proteinTwo glasses a day is 13 g protein — a genuine contribution for a vegetarian client.
Worked example. Client says: "3 roti, 1 katori dal, 1 katori sabzi, 1 katori curd."
→ Roti 300 kcal / 10.8 P · Dal 145 / 8 P · Sabzi 90 / 2.5 P · Curd 90 / 5.3 P
→ Total ≈ 625 kcal, 27 g protein. Reasonable calories for one meal, but protein is thin. Your intervention: swap the curd for 150 g Greek yogurt or add 50 g paneer, and you add 10–12 g protein for almost no extra calories.
Protein targets — where to set them
| Goal | Protein (g/kg BW) | For a 70 kg client | Evidence base | Note |
|---|
| General health | 0.8–1.0 | 56–70 g | RDA / ICMR-NIN 2020 | A floor to avoid deficiency, not a performance target. |
| Active, general fitness | 1.2–1.6 | 84–112 g | ACSM / ISSN | Where most of your clients should sit. |
| Muscle gain | 1.6–2.2 | 112–154 g | Morton 2018 meta-analysis | Little added benefit past 1.6 g/kg for most. |
| Fat loss, preserving muscle | 2.0–2.4 | 140–168 g | Helms 2014 | Higher deficit → higher protein need. |
| Lean client, deep deficit | 2.3–3.1 g/kg LBM | ~160–190 g | Helms 2014 (per kg lean mass) | Contest prep only. Scale by lean mass, not body weight. |
SECTION 04Rate of Change — What Is Actually Possible
This is the section that protects you. When a client says "I want to lose 15 kg by the wedding in three months" you need a number and a timeline in front of you within seconds. Under-promising here is how you keep clients past week six.
Fat loss — safe and sustainable weekly rates
| Starting body fat | Safe weekly rate | 70 kg client | 90 kg client | Per month | Daily deficit | Lean mass risk | What you tell them |
|---|
| >30% (M) / >40% (F) | 0.8–1.2% BW | 0.55–0.85 kg | 0.7–1.1 kg | 2.5–3.5 kg | 700–1000 kcal | Low — plenty of fat to draw on | "The first months move fastest. Don't expect this pace to hold." |
| 25–30% (M) / 33–40% (F) | 0.7–1.0% BW | 0.5–0.7 kg | 0.6–0.9 kg | 2.0–3.0 kg | 550–850 kcal | Low | "Half to three-quarters of a kilo a week is the target." |
| 20–25% (M) / 28–33% (F) | 0.5–0.8% BW | 0.35–0.55 kg | 0.45–0.7 kg | 1.5–2.4 kg | 400–650 kcal | Moderate — protein and lifting matter now | "Slower now. This is where we protect the muscle." |
| 15–20% (M) / 23–28% (F) | 0.5–0.7% BW | 0.35–0.5 kg | 0.45–0.6 kg | 1.5–2.1 kg | 400–550 kcal | Moderate | "Expect 1.5–2 kg a month, and some weeks nothing." |
| 12–15% (M) / 20–23% (F) | 0.4–0.6% BW | 0.28–0.42 kg | 0.35–0.55 kg | 1.2–1.8 kg | 300–450 kcal | High — muscle loss becomes real | "Slow and boring is the only option that keeps your muscle." |
| <12% (M) / <20% (F) | 0.25–0.5% BW | 0.18–0.35 kg | 0.25–0.45 kg | 0.8–1.5 kg | 200–400 kcal | Very high — plus hormonal and mood cost | "This is contest-prep territory. It gets uncomfortable." |
The 0.5–1% rule (Helms 2014): losing more than ~1% of body weight per week reliably costs lean mass. In athletes on restriction, a 0.7%/week group lost 31% of their weight as fat mass; the 1.4%/week group lost only 21% as fat. Faster is not better — it is just faster, and more of what is lost is muscle.
How long will it take? — the question every client asks
| Goal | At 0.5% BW/wk (conservative) | At 0.75% BW/wk (moderate) | At 1.0% BW/wk (aggressive) | Realistic call for a 80 kg client |
|---|
| Lose 2 kg | 5–6 weeks | 3–4 weeks | 2–3 weeks | About a month. Very doable. |
| Lose 5 kg | 13–15 weeks | 9–10 weeks | 7–8 weeks | 2–3 months. Standard first goal. |
| Lose 10 kg | 27–30 weeks | 18–20 weeks | 14–16 weeks | 4–6 months. Expect one diet break. |
| Lose 15 kg | 40–44 weeks | 27–30 weeks | 20–23 weeks | 7–10 months. Plan maintenance phases in. |
| Lose 20 kg | 55–60 weeks | 37–41 weeks | 28–31 weeks | 9–14 months. This is a year of their life. |
| Lose 30 kg | 90–100 weeks | 60–66 weeks | 45–50 weeks | 18–24 months. Only with real structural change. |
Add 15–25% to every timeline above. Real life includes travel, illness, festivals, weddings and plateaus. A client who "should" lose 10 kg in 16 weeks will realistically take 20–22. Tell them the honest number up front and you look accurate at week 20 instead of failing at week 16.
Muscle gain — the Aragon model, by training age
| Training age | Male — %BW/month | Male — kg/month | Male — kg/year | Female — %BW/month | Female — kg/month | Female — kg/year | Reality check |
|---|
| Year 1 (beginner) | 1.0–1.5% | 0.7–1.0 kg | 8–11 kg | 0.5–0.75% | 0.35–0.5 kg | 4–5 kg | "Newbie gains." Fastest it will ever be. Do not waste this year. |
| Year 2 (early int.) | 0.5–1.0% | 0.35–0.7 kg | 4–6 kg | 0.25–0.5% | 0.2–0.35 kg | 2–3 kg | Rate roughly halves. Programming starts to matter. |
| Year 3 (intermediate) | 0.25–0.5% | 0.2–0.35 kg | 2–3 kg | 0.12–0.25% | 0.1–0.2 kg | 1–1.5 kg | Now you need progressive overload on paper, not by feel. |
| Year 4–5 (advanced) | 0.1–0.25% | 0.07–0.2 kg | 1–1.5 kg | 0.05–0.12% | 0.04–0.1 kg | 0.5–1 kg | A kilo a year is a good year. Measure in strength, not scale. |
| Year 6+ (highly trained) | <0.1% | <0.07 kg | 0.5–1 kg | <0.05% | <0.04 kg | 0.25–0.5 kg | Approaching genetic ceiling. Gains come from specialisation. |
Cross-check — Lyle McDonald’s absolute model gives near-identical answers: year 1 = 9–11 kg, year 2 = 4–5.5 kg, year 3 = 2–2.7 kg, year 4+ = 1–1.5 kg for men, roughly half for women. When two independent models agree this closely, you can quote the range with confidence.
Managing expectations: a scale gain of 1 kg in a month during a bulk is not 1 kg of muscle. Expect roughly 50–70% muscle in a well-run beginner surplus, and less as training age rises. If the scale is climbing faster than the table above, the excess is fat and water — pull the surplus back.
Body fat percentage — time to drop it
Careful here — the arithmetic is not what people assume. Dropping body fat by 5 percentage points requires losing more than 5% of body weight in fat, because lean mass stays constant while the total shrinks. A 70 kg client at 25% BF must lose 4.4 kg of fat to reach 20%, not 3.5 kg.
| Body fat drop | Fat to lose — 70 kg @ 25% BF | Fat to lose — 90 kg @ 30% BF | Time at 0.5%/wk | Time at 0.75%/wk | Note |
|---|
| 2% BF | ~1.8 kg | ~2.5 kg | 5–6 wks | 4 wks | Visible in the mirror, maybe not in photos. |
| 5% BF | ~4.4 kg | ~6.0 kg | 13–14 wks | 9–10 wks | Clearly visible. Clothes fit differently. |
| 8% BF | ~6.7 kg | ~9.2 kg | 20–22 wks | 14–15 wks | A different-looking person. ~5 months. |
| 10% BF | ~8.2 kg | ~11.3 kg | 24–26 wks | 16–18 wks | 6 months. Needs a diet break in the middle. |
| 15% BF | ~11.7 kg | ~15.9 kg | 36–39 wks | 24–27 wks | 9–12 months. Expect plateaus and re-feeds. |
| 20% BF | ~14.7 kg | ~20.0 kg | 46–50 wks | 31–34 wks | Over a year. Only sustainable with phases. |
Body fat categories — where a client actually sits
| Category | Men | Women | What it looks like | Training implication |
|---|
| Essential fat | 2–5% | 10–13% | Not sustainable. Health risk below this. | Never a client goal. |
| Athlete / stage | 6–13% | 14–20% | Visible abs, vascularity. Contest condition. | Peak-only. Cannot be held year-round. |
| Fitness | 14–17% | 21–24% | Lean, some ab definition. Looks trained. | Sustainable target for most committed clients. |
| Average / acceptable | 18–24% | 25–31% | No visible abs, healthy range. | A fine landing spot. Don't push everyone lower. |
| Obese | ≥25% | ≥32% | Elevated metabolic risk. | Prioritise adherence and consistency over intensity. |
Recomposition — who can gain muscle and lose fat at once
| Client profile | Can they recomp? | Expected pace | How to set it up |
|---|
| Complete beginner, overweight | Yes — strongly | Lose 0.5 kg fat + gain 0.3 kg muscle/month | Small deficit (10–15%), protein 1.8–2.2 g/kg, full-body lifting 3×/wk. |
| Returning after a long layoff | Yes — "muscle memory" | Faster than a true beginner for 8–12 weeks | Maintenance calories are enough. Focus on rebuilding volume tolerance. |
| Lean beginner (skinny) | Partially | Better served by a lean bulk | Small surplus (+10%), not a recomp. They lack the fat to fuel it. |
| Intermediate, 15–20% BF | Slowly | Months, not weeks. Scale barely moves. | Maintenance calories, high protein, track lifts and photos — not weight. |
| Advanced, already lean | Realistically no | Needs distinct bulk and cut phases | Pick a direction. Trying both gets neither. |
Measurement honesty. Every body fat method has meaningful error: DEXA ±3%, BIA scales ±5–8% (and swing wildly with hydration), calipers ±3–5% in trained hands and worse in untrained ones. Use the same method, same conditions, same time of day and track the direction of change. Never quote an absolute body fat number as if it were precise.