Your Goals & Plan
Personalized diet and fitness plan for your recovery
Health Profile
Daily Calorie Target
Based on your goals and activity level
BMR
1538
Base metabolic rate
TDEE
2383
Daily calories burned
Daily Target
1883
Create deficit
Your Plan
- • Target: 1883 calories/day
- • Weekly loss: 0.5 kg/week
- • Reach goal in: 112 days (~16 weeks)
- • BMI: 21.1 → Target: 18.3
Daily Macro Goals
Recommended breakdown for muscle preservation during weight loss
Protein
150g
32% of calories
Carbs
240g
51% of calories
Fat
60g
29% of calories
Fiber
30g
Daily minimum
Recovery-Friendly Exercises
Safe exercises while recovering from leg fracture
Upper body stretching
15 minutes
Flexibility & mobility
Core stabilization
20 minutes
Strength without leg stress
Gentle yoga
30 minutes
Balance & recovery
Upper body strengthening
25 minutes
Muscle maintenance
Breathing exercises
10 minutes
Recovery & calm
Seated stretches
15 minutes
Flexibility
Important: Avoid high-impact activities, running, heavy leg exercises, and jumping. Focus on upper body and core strength while your leg heals. Consult your doctor before starting any new exercise routine.