Everything You Need to Track Your Health — Built for Indian Food
Most nutrition apps treat health as an afterthought to calorie counting. We built XenzFit the other way around. A calorie counter that actually understands Indian food, a macro tracker that ties back to real health outcomes, and micronutrient monitoring that goes deeper.
Here’s exactly what you get.
Personalized Indian Diet Plans for Every Health Goal
What it does
Pick your health goal — fat loss, muscle gain, maintenance, sports performance, or general wellbeing — and get a complete diet plan built around it. Every meal is planned. Every calorie is calculated. Every macro split is set correctly for the health outcome you’re chasing. All using food from our Indian food database.
Who it’s for
Someone who doesn’t want to reverse-engineer their own meal structure from scratch. You tell us the goal, we build the plan. You follow it, adjust as you go, and let your health data guide the next move.
Preplanned diet charts for beginners
If you’ve never tracked food before and the idea of calculating macros feels overwhelming, start here. These are complete, ready-to-follow Indian diet charts — breakfast, lunch, dinner, and snacks already mapped out — for the most common health goals: weight loss, muscle building, and general healthy eating.
No calculations needed. Open it, follow it, log your meals.
Custom diet creator
For people who know what they want and need a plan that fits their specific health situation. Enter your food preferences, health conditions, schedule, and goal — and get a diet built specifically for you, not a template. Vegan? We’ve got you. Lactose intolerant? Noted. Can’t eat onion or garlic? We’ll work around it.
Macro Tracker
What macronutrients are and why they matter for your health
Every calorie you eat is made up of three things: protein, carbohydrates, and fat. The total determines whether your weight goes up or down. But the split between them determines something more important for your long-term health — what actually changes in your body.
Two people eating 1,800 calories a day can end up in very different places health-wise, depending on how those calories are distributed. The one eating 150g of protein keeps their muscle intact in a deficit. The one eating 60g loses muscle alongside fat and can’t figure out why they look softer despite weighing less.
XenzFit’s macro tracker shows you exactly where your protein, carbs, and fat stand in real time — updated the moment you log a meal.
What we track
Protein — 4 kcal per gram. The macro that matters most for body composition and long-term health. Builds and repairs muscle, keeps you full, and costs more energy to digest than carbs or fat. Most people eating Indian vegetarian food are significantly under their protein target without realizing it.
Carbohydrates — 4 kcal per gram. Your body’s preferred energy source, and essential for workout performance and brain function. Rice, roti, dal, oats, fruit — these aren’t the enemy of good health. Eating too many of them is.
Fats — 9 kcal per gram. Calorie-dense and essential for hormonal health. Required for hormone production, vitamin absorption (A, D, E, K), and satiety. Cut fat too low and your energy, mood, and hormonal health all suffer. Ghee, nuts, seeds, and fish are good sources — not things to eliminate.
Total Calories — the anchor number. Calories determine whether your weight goes up or down. Everything else is built around this.
How it works in practice
Log your meals. Watch your daily protein, carb, fat, and calorie totals update instantly. Before dinner, you’ll know exactly how much room you have — in every macro — so you can make choices that actually serve your health instead of guessing.
Micronutrient Tracker
Why most trackers stop at macros — and why that’s a problem for your health
Calories and macros tell you about energy and body composition. But they don’t tell you whether your body has the vitamins and minerals it needs to actually function well. That’s a different layer of health entirely — and it’s one where a huge number of Indians are quietly running a deficit. XenzFit tracks the micronutrients that matter most for health, especially for people eating Indian food.
What we track
Vitamins: A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B9 (folate), B12, C, D, E, K
Minerals: Calcium, Iron, Magnesium, Potassium, Zinc, Phosphorus, Sodium
Why this matters specifically for Indian health
Vitamin B12 deficiency affects the majority of vegetarians — a real health risk, since B12 is found almost exclusively in animal products. Symptoms include fatigue, brain fog, and nerve damage, but they develop slowly enough that most people blame stress or poor sleep instead.
Iron deficiency is the most widespread nutritional health issue in India, affecting women in particular. Cooking in iron vessels helps. So does pairing iron-rich foods with vitamin C sources — something XenzFit’s meal suggestions account for.
Vitamin D deficiency is a surprisingly common health gap even in a country with abundant sunlight, because most people don’t get direct sun exposure on their skin for long enough. Our tracker will show you if your dietary vitamin D intake is low.
Calcium is often overlooked when people cut back on dairy — or eat less than they think. Our tracker catches this before it becomes a bigger health concern.
What you can do with this information
You’ll see at a glance which micronutrients you’re consistently hitting and which ones you’re falling short on. Then you can adjust — add more spinach for iron, more curd for calcium, more fatty fish or eggs for vitamin D — and watch the numbers, and your health, move in the right direction. Spotting a deficiency before it becomes a symptom is worth more than fixing it after the fact.
Goal-Specific Calorie and Macro Targets
How your targets are set
We calculate your TDEE — your Total Daily Energy Expenditure — using your age, weight, height, and activity level. That’s how many calories your body actually burns in a day. Then we adjust it based on the health outcome you want.
| Goal | Calorie Approach | Daily Calorie Adjustment | Protein Target |
| Fat loss | Calorie deficit | 300-500kcal below TDEE | 2.0-2.2g per kg of body weight |
| Muscle Gain | Calorie surplus | 200-300kcal above TDEE | 1.6-1.8g per kg of body weight |
| Maintenance | At TDEE | Zero | 1.2 – 1.6g per kg of body weight |
| Sports Performance | Activity-adjusted | Varies | Goal specific |
| General Wellbeing | Balanced at TDEE | Zero | 1.2 – 1.4g per kg of body weight |
What this means in practice
Fat loss target: you eat slightly less than you burn. Protein stays high to protect muscle and support metabolic health while fat comes off. The deficit is moderate — small enough to stay consistent with, big enough to produce real progress.
Muscle gain target: you eat slightly more than you burn. The surplus is lean — just enough to support muscle growth without putting on unnecessary fat. Paired with the right protein target, this produces actual body composition change, not just weight gain.
Maintenance target: you eat at TDEE. Your weight stays stable while you improve fitness, recover between diet phases, or simply build better habits without the pressure of a deficit.
Change your goal anytime — your targets recalculate automatically.
Nutrition Insights
More than just daily numbers
XenzFit shows you health patterns across time, not just today’s totals.
Weekly nutrition summaries — are you consistently hitting your protein target, or only on some days? Are your calories tracking close to your goal across the week, or are weekends undoing your weekday progress?
Intake trend charts — visualize how your calorie and macro intake has changed over weeks and months. See whether your nutrition trajectory is improving, plateauing, or drifting away from your targets.
Macro balance analysis — not just whether you hit your calorie number, but whether the split between protein, carbs, and fat is actually working for your health goal.
Are you eating enough protein relative to total calories?
Personalized recommendations — specific, actionable suggestions based on your actual logged data. Not generic advice. Observations about your food, and your health, specifically.
Why XenzFit Instead of Other Apps?
Here’s the honest comparison.
Generic calorie apps like MyFitnessPal have enormous databases — but Indian food data ranges from inaccurate to completely absent. Search “dal tadka” and you’ll find entries ranging from 80 to 340 calories for the same portion. That’s not a database you can trust with your health. That’s a crowdsourced guess.
Premium Indian apps like HealthifyMe have better Indian food data — but charge ₹500 to ₹1,500 a month for features that should be basic. Managing your health shouldn’t require a monthly subscription.
XenzFit has accurate Indian food data and goal-specific diet planning — free. Macro and micronutrient tracking together in one place is something most Indian nutrition apps don’t offer at all. We do, because knowing you ate 1,800 calories tells you something. Knowing you ate 1,800 calories but only 70g of protein and almost no iron tells you what’s actually happening to your health — and what to fix.Contact