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Welcome to SwasthTrack
0%
Calories
0%
Protein
0%
Water
0%
Exercise
Calories In
0kcal
Goal: 2000 kcal
Calories Burned
0kcal
From exercise today
Net Calories
0kcal
Consumed − Burned
Daily Budget Left
—
Set goal in BMI tab
Today's Macronutrients
Micronutrients Today
💡 Daily Wellness Tip
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🥗 Food Log
⚠️
You're close to your daily calorie limit!
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🧑🍳 Build & save recipe
Add to Log
Select a food above
🌅 Breakfast
☀️ Lunch
🍎 Snack
🌙 Dinner
Today's Total
Calories
0
Carbs
0g
Protein
0g
Fat
0g
💧 Water Intake
0%
0 / 8 glasses
0 / 2000 ml consumed
Glass size:
WHO Water Requirements
Standard WHO recommendation: 8 glasses (2 litres) per day.
Your personalised target is calculated after BMI setup using the formula: 35ml × body weight (kg).
Your personalised target is calculated after BMI setup using the formula: 35ml × body weight (kg).
Hydration Benefits
✅ Boosts metabolism
✅ Improves skin health
✅ Enhances concentration
✅ Supports kidney function
✅ Aids weight management
✅ Improves skin health
✅ Enhances concentration
✅ Supports kidney function
✅ Aids weight management
This Week's Hydration
⚖️ BMI & Calorie Goals
Your Profile
BMI Result
Enter your details and calculate
Underweight
<18.5 Normal
18.5-25 Overweight
25-30 Obese
>30
<18.5 Normal
18.5-25 Overweight
25-30 Obese
>30
Daily Calorie Needs (TDEE)
BMR
—
Mifflin-St Jeor
Maintenance
—
TDEE × activity
Weight Loss
—
−500 kcal/day
Weight Gain
—
+500 kcal/day
🏃 Exercise Tracker
Log Exercise
All
Cardio
Strength
Yoga
Indian Sports
Selected Exercise
min
Today's Exercise Log
No exercises logged today
Total Burned Today
0 kcal
0
kcal this week
0
minutes this week
0
active days
Custom / Manual Exercise
📅 Meal Planner
7-Day Plan
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📊 Projected Macros for Selected Day
⏱️ Intermittent Fasting
Fasting Timer
00:00:00
Not fasting
Fasting: 16h | Eating window: 8h
Eating Window
Set when your eating window begins (fast starts automatically at the end).
Eating: 08:00 – 16:00 | Fasting: 16:00 – 08:00
Benefits by Hours Fasted
⚡ 12h — Glycogen depleted, fat burning begins
🔥 16h — Autophagy kicks in
💪 18h — Growth hormone surge
🧠 24h — Deep cellular cleanup
🔥 16h — Autophagy kicks in
💪 18h — Growth hormone surge
🧠 24h — Deep cellular cleanup
Fasting History
No fasts completed yet