# AadiFit — Full Platform Description ## What AadiFit is AadiFit is an AI fitness app for Android, built on an Agentic AI Fitness Orchestration System. Specialist fitness AI agents look at training, nutrition, recovery and progress, and a central layer (the Fitness Performance OS Brain) coordinates them, so what a user logs in one area can inform the others. It is founded by Aditya Narayan, who has 9+ years in fitness coaching. AadiFit serves users in India, UK, US, and the Middle East. Explainer: https://aadifit.com/agentic-ai-fitness/ App: https://play.google.com/store/apps/details?id=com.aadifit.mobile ## Platform Philosophy AadiFit operates on the principle that generic fitness advice fails because it ignores individual biology, lifestyle, and training history. Every tool, plan, and in-app answer is personalised to the specific user. AadiFit never uses generic templates. Every plan references the user's own data and goals. ## Performance Tools and the Free Plan AadiFit has 35 performance tools: 28 general tools and 7 women's tools. The Free plan gives basic preview access to all 35 with no credit card. Which outputs are fully free or Premium can change, so check the tool page. Tools include calorie and macro planners, workout generators, body composition analysers and plateau breakers. Plans and prices: https://aadifit.com/pricing/ . There is no free trial. Premium members receive: - Full personalised nutrition system with 3 plan variations - 12-week periodised training programme - Workout logger with post-session review - Transformation tracker with FFMI and V-taper scoring - Weekly check-in system with plan adjustments - Progress dashboard with 11 data visualisations - Deload detection and injury risk tracking - Coach Aditya chat with your full profile and history ## Elite (Rs 3999/month) The highest tier, limited to 20 users at any time. See https://aadifit.com/pricing/ for what each plan includes. ## Women's Performance System 7 tools built for female physiology (https://aadifit.com/women-system/): - Cycle Planner: adjusts training to menstrual cycle phase - PCOS Protocol: training and nutrition for insulin resistance - Hormone Tracker: tracks symptoms and hormonal patterns - Female Nutrition: nutrition planning for women - Postpartum Recovery: return to training after pregnancy - Menopause: training and nutrition through perimenopause and menopause - Progress Reframe: reads progress through cycle and hormonal context ## More information - Verified facts and how to cite AadiFit: https://aadifit.com/ai-info/ - Human-readable site map: https://aadifit.com/sitemap/ - Machine-readable sitemap: https://aadifit.com/sitemap.xml - Short guide: https://aadifit.com/llms.txt ## Scientific Methods Used All tools use validated scientific methods including published formulas for metabolic rate calculation, evidence-based protein targets from sports nutrition research, body composition analysis using validated measurement protocols, and strength standards based on published athletic performance data. ## Page index (generated by scripts/seo/build-llms-full.js, do not edit below this line) - AadiFit | Agentic AI Fitness App for Workouts & Nutrition (https://aadifit.com/): Explore AadiFit, an AI fitness app with connected workout, nutrition, progress and recovery tools, powered by an Agentic AI Fitness Orchestration System. - What You Get With AadiFit Premium: Dashboard Walkthrough (https://aadifit.com/what-you-get/): See what AadiFit Premium includes: workout plans, HRV recovery tracking and hormonal monitoring for Rs 1,499/month, built from your own data. - The 7-Day AadiFit Reset: A Free Fitness Challenge (https://aadifit.com/7-day-reset/): Seven days, one free tool a day: baseline, calories, training, recovery, nutrition, progress, and a personalized report. No card required. - Online Fitness Coach in India: Fat Loss & PCOS (https://aadifit.com/online-fitness-coach-india/): AadiFit is an online fitness coach in India trusted for evidence-based fat loss, muscle gain, and PCOS coaching, backed by 35 science-backed tools. - 35 Fitness Tools & Calculators (https://aadifit.com/performance-tools/): 35 fitness calculators and tools: calorie, macro, TDEE, workout generator, recovery, and more. Science-backed, no account required. Try any tool free. - Fat Loss & Nutrition Tools (https://aadifit.com/performance-tools/nutrition/): 11 free fat loss and nutrition tools: calorie planner, protein calculator, macro calculator, diet builder, and more. Science-backed, no account required. - Training Tools (https://aadifit.com/performance-tools/training/): 5 free training tools: workout generator, 1RM calculator, RPE cycle chart, muscle target mapper, and voice coach. Science-backed, no account required. - Progress & Plateau Tools (https://aadifit.com/performance-tools/progress/): 7 free progress-tracking tools: progress analyzer, transformation tracker, plateau breaker, physique analysis, body measurements, and more. Science-backed. - Recovery & Metabolic Tools (https://aadifit.com/performance-tools/recovery/): 8 free recovery and metabolic tools: recovery optimizer, sleep optimizer, body composition analyzer, BMI, FFMI, TDEE, and BMR calculators. Science-backed. - Women's Performance Tools (https://aadifit.com/performance-tools/women/): 7 free women's performance tools: cycle-based workout planner, PCOS protocol, postpartum planner, menopause adapter, and more. Science-backed. - About Coach Aditya: Founder of AadiFit Performance Lab (https://aadifit.com/about/): Meet Coach Aditya Narayan, founder of AadiFit Performance Lab: 9+ years coaching, documented client transformations, evidence-based systems for men and women. - Coach Aditya: Online Fitness Coach in India (https://aadifit.com/about/coach-aditya/): Coach Aditya Narayan, founder of AadiFit, is an online fitness coach in India: evidence-based fat loss, muscle gain, and PCOS coaching for men and women 22-40. - Adaptive Indian Diet Plan Builder (https://aadifit.com/adaptive-diet-builder/): Build an adaptive Indian diet plan with AI. Macros, meal timing and familiar foods like dal and paneer that adjust as your progress changes. - Training Science Blog: AadiFit Performance Lab (https://aadifit.com/blog/): Evidence-based training, nutrition, and recovery insights from Coach Aditya. Practical guides for Indian athletes and lifters who want real results. - Best Performance Training in India: Full Framework (https://aadifit.com/blog/best-performance-training-india/): The best performance training in India is not a single programme, it is a system: assess your baseline, periodize training across physical qualities, apply progressive overload with recovery built in, and retest every 6-8 weeks. A coach or platform that skips the assessment and retest steps is not really delivering per - How to Improve Athletic Performance: Speed & Power (https://aadifit.com/blog/how-to-improve-athletic-performance/): Athletic performance is decided by five trainable qualities: strength, power, speed, aerobic/anaerobic conditioning, and recovery capacity. Improving performance means progressively overloading each one in a periodized sequence, not training harder at random. Here is exactly how to train each quality. - Best Indian Breakfast for Muscle Gain (https://aadifit.com/blog/best-indian-breakfast-muscle-gain/): 12 high-protein Indian breakfast ideas for muscle gain. Besan chilla, egg dosa, paneer bhurji, poha with eggs, real macros for every option. By Coach Aditya. - Best Workout Plan for Beginners: 4-Week Guide (https://aadifit.com/blog/best-workout-plan-beginners/): A structured 4-week beginner workout plan with progressive overload built in. Full body 3x per week. Equipment and bodyweight options included. - Bloodwork for Fitness: Ferritin, TSH, Testosterone (https://aadifit.com/blog/bloodwork-fitness/): Standard bloodwork ranges are designed to detect disease in a sedentary population. They are not calibrated for performance. Here is what your key markers actually mean for training, fat loss, and recovery. - Creatine for Women: Bone Density & Strength (https://aadifit.com/blog/creatine-for-women/): Creatine is not a male supplement. Women have lower baseline creatine stores than men and respond equally well to supplementation. The evidence now extends beyond strength to bone density, cognitive function, and mood regulation. - Cycle Syncing Nutrition: What to Eat in Each Phase (https://aadifit.com/blog/cycle-syncing-nutrition-guide/): Cycle syncing nutrition matches food to menstrual phase shifts in iron loss, energy, and cravings. Replace iron on your period, fuel training in follicular and ovulation, and steady mood in the luteal phase. - Fat Loss for Indian Men: Why You're Stuck (https://aadifit.com/blog/fat-loss-indian-men/): The real reasons Indian men stop losing fat, desk job metabolism, high-carb culture, stress eating, weekend sabotage. Break the plateau with Coach Aditya. - FFMI Score India: Are You Actually Muscular? (https://aadifit.com/blog/ffmi-score-india/): FFMI (Fat-Free Mass Index) adjusts your muscle mass for frame size, making it a fairer comparison than body weight alone. Most natural lifters top out near an FFMI of 25, values well above that usually indicate enhanced physiques, not achievable natural benchmarks. - Home Workout Plan (No Equipment): 4 Weeks to Real Muscle (https://aadifit.com/blog/home-workout-plan/): You can build real muscle at home in 4 weeks using bodyweight, bands, or dumbbells, as long as sessions follow structured volume and progression instead of random circuit fatigue. - How Hormones Block Fat Loss: Cortisol & Insulin (https://aadifit.com/blog/hormones-fat-loss/): Fat loss is not purely a calorie equation. The hormonal environment determines where fat is stored, whether it can be mobilised, and how the body responds to a deficit. Here is the 3-axis framework. - How Much Protein Do I Need? Calculator & Food Guide (https://aadifit.com/blog/how-much-protein/): Evidence-based protein targets for fat loss, muscle gain, and maintenance. Indian food protein table included. Calculate your exact daily requirement. - How to Build Muscle: The Hypertrophy Framework (https://aadifit.com/blog/how-to-build-muscle/): Muscle growth has three non-negotiable requirements: sufficient mechanical tension, adequate weekly volume, and progressive overload over time. Everything else is detail. Here is the complete framework. - How to Lose Belly Fat: Science-Based Guide (https://aadifit.com/blog/how-to-lose-belly-fat/): Spot reduction doesn't work. Learn the evidence-based approach to losing belly fat through calorie deficit, resistance training, sleep, and stress management. - Indian Diet Plan for Muscle Gain: High-Protein Meals & Macros (https://aadifit.com/blog/indian-diet-muscle/): An Indian diet for muscle building comes down to protein density and meal timing, using dal, paneer, eggs, curd, chicken, and rice rather than imported bodybuilding templates. Most people fail from under-eating protein at breakfast and lunch, not from lacking whey. - Indian Diet Plan for Weight Loss: Meals and Macros (https://aadifit.com/blog/indian-diet-plan-fat-loss/): A complete Indian diet plan for fat loss using roti, dal, sabzi, eggs and curd. Real macros, real meals, and how to set your calorie deficit. - 7-Day Meal Plan for Muscle Gain: Complete Guide (https://aadifit.com/blog/7-day-meal-plan-muscle-gain/): A real 7-day meal plan for muscle gain, calorie surplus, protein targets, and a different day-by-day menu using Indian foods. Built for 70-80kg trainees. - Indian Protein Sources: How to Hit 140g (https://aadifit.com/blog/indian-protein-sources/): Most Indians eating traditional meals reach 50 to 70g protein daily. The gap to 140g is 70 to 90g. Here is every high-protein Indian food with exact portions, no supplements required. - Indian Women's Fat Loss: What Actually Works (https://aadifit.com/blog/indian-women-fat-loss/): Fat loss for Indian women: hormonal barriers, joint-family eating pressure, social events, and what actually works. Real strategies from Coach Aditya. - Is Dal Good for Weight Loss? Full Breakdown (https://aadifit.com/blog/is-dal-good-for-weight-loss/): Dal is good for weight loss when portion size, type, and cooking method are controlled. Moong and masoor are the leanest options; toor and chana carry more calories per cup, and tadka oil can double the energy density quickly. - Is Idli Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-idli-good-for-weight-loss/): Idli is steamed, low-fat, fermented, one of the genuinely better breakfast choices for weight loss. Exact calories per piece, sambar and chutney math. - Is Jowar Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-jowar-good-for-weight-loss/): Jowar roti is higher in fibre and has a lower glycemic index than wheat, and it's naturally gluten-free. It supports weight loss, but only when portion and pairing are controlled the same as any other roti, it isn't a free pass. - Is Paneer Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-paneer-good-for-weight-loss/): Paneer is a good protein source for weight loss, but it is calorie-dense because of its fat. A portion of 50 to 100 g, cooked with little oil and not in a cream or butter gravy, fits most fat loss plans. - Is Curd Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-curd-good-for-weight-loss/): Plain, unsweetened curd is a good fit for weight loss: moderate in calories, with some protein, and easy to add to meals. Sweetened curd, flavoured yogurt and sugary lassi are a different food. - Is Dosa Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-dosa-good-for-weight-loss/): A medium plain homemade dosa is a light breakfast at roughly 100 to 150 calories, but it is low in protein. Masala dosa and restaurant versions can be two to four times heavier because of oil, ghee and the potato filling. - Is Upma Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-upma-good-for-weight-loss/): Upma is a reasonable weight loss breakfast at roughly 175 to 210 calories a bowl when made with little oil and plenty of vegetables. It is low in protein, so add curd, an egg or sprouts to keep you full. - Is Chapati Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-chapati-good-for-weight-loss/): A medium plain chapati is roughly 100 to 120 calories with about 3 g of protein, so it fits weight loss. What matters is how many you eat, how much ghee or oil goes on, and what sits next to it on the plate. - Is Egg Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-egg-good-for-weight-loss/): A large egg is roughly 70 to 75 calories with about 6 g of protein, which makes eggs a filling, low-effort protein for weight loss. The cooking fat and what you eat with them change the total. - Vegetarian Diet Plan for Weight Loss: Free 7-Day Indian Chart (https://aadifit.com/blog/vegetarian-diet-plan-for-weight-loss/): This free 7-day vegetarian plan uses everyday Indian foods and averages roughly 1,300 to 1,550 calories and 50 to 60 g of protein a day (the chart shows the range for each day). It is a template: scale the portions to your own calorie target, which you can set with the free TDEE calculator. - 1,500 Calorie Indian Diet Plan: Free 7-Day Chart (https://aadifit.com/blog/1500-calorie-indian-diet-plan/): This free 1,500 calorie Indian diet plan uses everyday meals and averages about 1,470 calories and 55 to 70 g of protein a day, with veg, egg and chicken options. It suits some adults but not everyone, so check it against your own calorie needs with the free TDEE calculator first. - PCOS Diet Chart: Free Printable 7-Day Indian Chart (https://aadifit.com/blog/pcos-diet-chart/): This free 7-day PCOS diet chart uses everyday Indian meals built around protein, pulses, vegetables and whole grains, and averages about 1,480 calories and 65 to 85 g of protein a day. It is a general template, not medical advice, so check it with your doctor or dietitian and scale portions to your own needs. - Is Poha Good for Weight Loss? Calories & Rules (2026) (https://aadifit.com/blog/is-poha-good-for-weight-loss/): Poha itself is low-calorie and easy to digest, but the oil and peanuts most people cook it with can turn a light breakfast into a calorie-dense one. The rules for the toppings matter more than the poha. - Is Rice Good for Fat Loss? The Indian Answer (https://aadifit.com/blog/is-rice-good-for-fat-loss/): Rice fits a fat-loss diet fine when portions and pairings are controlled. White vs brown rice matters far less than how much you eat and what protein you eat it with, dal-rice combos work better than rice alone. - Is Roti Good for Fat Loss? Yes, If You Do This (2026) (https://aadifit.com/blog/is-roti-good-for-fat-loss/): Roti isn't fattening on its own, ghee and portion size are. Two to four medium rotis usually fit a fat-loss deficit as long as dal, paneer, egg, or chicken provides protein alongside. - Metabolic Adaptation: Why Your Diet Stops Working (https://aadifit.com/blog/metabolic-adaptation/): After 8–12 weeks of dieting, your body actively reduces its energy expenditure through hormonal and neurological changes. The deficit you started with no longer exists. Eating less is not the answer. - PCOS Diet Plan: Why Generic Advice Makes It Worse (https://aadifit.com/blog/pcos-diet-plan/): Generic low-calorie diets spike cortisol, worsen insulin resistance, and deepen the hormonal imbalance that causes PCOS. Here is the structured approach that actually works. - PCOS Exercise Plan: The Complete Guide (https://aadifit.com/blog/pcos-exercise-plan/): The complete PCOS and PMOS exercise plan backed by science. Which exercises help hormonal balance, what to avoid, and a free 4-week workout programme. - PCOS Has a New Name: What PMOS Means (https://aadifit.com/blog/pcos-renamed-pmos/): PCOS has officially been renamed to PMOS: Polyendocrine Metabolic Ovarian Syndrome. What changed, why the old name was wrong, and what it means for you. - Postpartum Exercise: The 4-Phase Return (https://aadifit.com/blog/postpartum-exercise/): The 6-week clearance from your doctor is a minimum starting point, not a return to full training. Here is the phased protocol that protects pelvic floor integrity and diastasis recti recovery while rebuilding strength progressively. - Supplements That Actually Work: Evidence Tiers (https://aadifit.com/blog/supplements-that-work/): The supplement industry generates billions by selling marginal products to people who have not fixed their food, sleep, or training. A small number of supplements have genuine evidence. Here is the complete picture. - Track Fitness Progress: 7 Methods Beyond the Scale (https://aadifit.com/blog/track-fitness-progress/): The scale is one of the least reliable ways to track fitness progress. Waist circumference, strength benchmarks, progress photos, and energy levels together give a far more accurate picture than body weight alone. - Training Plateau: Why Doing More Is Wrong (https://aadifit.com/blog/workout-plateau/): When strength progress stalls, most people add sets, add sessions, and train harder. This usually makes the plateau worse. Here is the actual diagnosis and the fix. - How to Choose an Online Fitness Coach in India (https://aadifit.com/blog/how-to-choose-online-fitness-coach-india/): Personalised coaching means five things: an assessment, a plan built from that assessment, a way to log results, a coach who reviews that data on a schedule, and a process for adjusting the plan when the data changes. A template with a chat window is not coaching, regardless of the price. - Stay Consistent With Training on a Busy Schedule (https://aadifit.com/blog/training-consistency-busy-schedule/): Consistency fails when the plan assumes an ideal week you don't actually have. Build a plan around the minimum sessions your real week can absorb, with a decided fallback for the days it can't, and consistency stops being a willpower problem. - Calorie Calculator vs Diet Plan: Which Do You Need? (https://aadifit.com/blog/calorie-calculator-vs-diet-plan/): If you know your calorie target and still struggle to hit it consistently, the problem isn't the number. It's the plan. Here is how to tell which one you're missing. - Generic Workout vs Adaptive Programme (https://aadifit.com/blog/generic-workout-vs-adaptive-programme/): If you're a beginner, almost any structured plan works. If you've been training for 6+ months and progress has stalled, the plan not adjusting to you is usually the reason. - Free Tools vs the Transformation System (https://aadifit.com/blog/free-tools-vs-transformation-system/): Free tools each solve one problem completely. The paid system solves the problem of what to change next, every week, without you having to re-run every tool manually. - Personal Trainer vs AadiFit: What's Different? (https://aadifit.com/blog/personal-trainer-vs-aadifit/): A trainer covers what happens during your session. AadiFit covers the other 165 hours a week, when most of your calorie decisions and recovery actually happen. - Home Workout vs Gym: Which Builds Muscle Faster? (https://aadifit.com/blog/home-workout-vs-gym/): Consistency over months beats optimal equipment. Most people quit a gym membership before they quit a home routine, and quitting is the actual thing standing between them and results. - PCOS Exercise Myths vs Evidence-Based Training (https://aadifit.com/blog/pcos-exercise-myths-vs-evidence/): PCOS cannot be cured through exercise, but resistance training has meaningfully stronger evidence than cardio for managing the underlying insulin and androgen picture. Here is myth vs evidence, one at a time. - Bloodwork Interpreter: Read Your Lab Results (https://aadifit.com/bloodwork-interpreter/): Interpret your blood test results for fitness and health. Understand what your bloodwork means for training, recovery, hormones and nutrition. Free tool. - BMR Calculator for Women: Basal Metabolic Rate (https://aadifit.com/bmr-calculator/): Calculate your basal metabolic rate accurately. Understand how many calories your body burns at rest, the foundation of any nutrition or fat loss plan. - BMI Calculator with Asia-Pacific Cutoffs (https://aadifit.com/bmi-calculator/): Calculate your BMI with WHO and Asia-Pacific cutoffs, plus a waist-to-height ratio check for central adiposity risk. Built for Indian and global bodies. - FFMI Calculator: Natural Muscle Ceiling (https://aadifit.com/ffmi-calculator/): Calculate your FFMI (Fat-Free Mass Index) with the Kouri formula, see your natural-muscle category, and add frame-size context from wrist and ankle. - Protein Calculator: How Much Protein Do You Need? (https://aadifit.com/protein-calculator/): Calculate your daily protein target with the ISSN-backed engine from AadiFit's Calorie Planner, with basis selection for obesity, pregnancy, and athletes. - Macro Calculator: Protein, Fat & Carb Targets (https://aadifit.com/macro-calculator/): Get your calorie target and full protein, fat, and carb split in one calculation. Protein set first, fat floored for hormonal health, carbs fill the rest. - Free Body Fat Calculator: US Navy Method for Women and Men (https://aadifit.com/body-fat-calculator/): Free body fat calculator: estimate your body fat percentage from neck, waist and height (plus hips for women) with the US Navy method. No signup. - Body Fat and Body Composition Calculator (https://aadifit.com/body-composition/): Measure your true body composition: fat mass, lean mass, and muscle percentage. More accurate than BMI for tracking fitness progress and setting real goals. - Free Calorie & Macro Planner (https://aadifit.com/calorie-planner/): Free calorie and macro planner with Indian foods. Get daily targets for fat loss or muscle gain, then plan meals in the AadiFit app. - Client Testimonials & Transformation Results (https://aadifit.com/case-studies/): Real testimonials from real AadiFit clients. Verified transformations: muscle gain, fat loss, body recomposition, from people across India and beyond. - Clinical Diet Plan for Health Conditions (https://aadifit.com/clinical-diet/): Get a clinical nutrition plan designed for health conditions like PCOS, thyroid, diabetes or gut issues. Evidence-based medical nutrition therapy online. - Indian and Middle Eastern Food Database (https://aadifit.com/food-database/): Search Indian and Middle Eastern foods with per-100g macros and serving suggestions. Photo analyse meals for instant nutrition estimates. - Food & Label Scanner (https://aadifit.com/food-scanner/): Photograph any meal, food label, or supplement tub. Coach Aditya reads the macros and tells you exactly how it fits your daily plan and goals. - Free Fitness Assessment: Find Your #1 Limiting Factor (https://aadifit.com/free-assessment/): Take a free 90-second fitness assessment to find the #1 factor limiting your progress. Get a personalised score and system recommendation from AadiFit. - Start Your Transformation: AadiFit Performance Tools (https://aadifit.com/get-started/): Access 35 science-based performance tools for training, nutrition, and body recomposition. Free to start. No credit card required. - Hand Portion Guide: Measure Food With Your Hand (https://aadifit.com/hand-portions/): Estimate protein, carbs, vegetables, and fats using your hand as a portion guide, no scale, no app, no measuring cups required, just your palm and fist. - Hormonal Health Fitness Plan: Support Your Hormones (https://aadifit.com/hormonal-health/): Get a fitness plan designed around your hormonal health. Optimise exercise and nutrition for cortisol, estrogen, testosterone and thyroid function. - Muscle Building Calculator: Lean Mass Target (https://aadifit.com/muscle-target/): Calculate your optimal lean muscle target and get a personalised muscle building plan. Science-based hypertrophy programming for your body type and goals. - One Rep Max Calculator: 1RM Strength Testing (https://aadifit.com/one-rep-max/): Calculate your one rep max for any lift instantly. Use your 1RM to set training weights, track strength progress and programme powerlifting or hypertrophy. - Fitness Performance Score: Track Athletic Progress (https://aadifit.com/performance-score/): Get your personalised fitness performance score across training, nutrition, recovery, and consistency. Track athletic progress with science-backed benchmarks. - Weight Loss Plateau Breaker: Fix a Stalled Diet (https://aadifit.com/plateau-breaker/): Diagnose and break through your weight loss plateau with science. Analyse your training, nutrition and recovery to find exactly what is holding you back. - Fitness Coaching Pricing: Free, Premium & Elite (https://aadifit.com/pricing/): AadiFit pricing: Free, Premium (₹1,499/mo), and Elite (₹3,999/mo). Access 35 science-backed fitness tools, clinical diet planning, and coach insights. - Apply for Coaching with Coach Aditya (https://aadifit.com/apply/): Apply for personal coaching with Coach Aditya. Tell us your goal and situation, and the AadiFit team replies by email or WhatsApp with the next step. - Fat Loss Coaching: Personalised Fat Loss Coach (https://aadifit.com/fat-loss-coaching/): Fat loss coaching from Coach Aditya: assessment first, a plan built around your body and food, and weekly adjustments. - Muscle Building & Body Recomposition Coaching (https://aadifit.com/muscle-building-coaching/): Muscle building and body recomposition coaching from Coach Aditya: progressive overload, protein-first nutrition and weekly adjustments. - Privacy Policy: AadiFit Performance Lab (https://aadifit.com/privacy/): Privacy Policy for AadiFit Performance Lab. Learn how we collect, use, and protect your personal data including health and fitness information. - Fitness Progress Analyzer & Tracking App (https://aadifit.com/progress-analyzer/): AI fitness progress analyzer that looks beyond the scale: measurements, strength and recovery trends in the AadiFit app. - Workout Recovery Optimizer: Recover Faster (https://aadifit.com/recovery-optimizer/): Optimise your workout recovery with a personalised recovery plan. Balance training load, sleep, nutrition and stress to prevent overtraining and injury. - Refund Policy: AadiFit Performance Lab (https://aadifit.com/refund-policy/): AadiFit refund policy. Premium plan: 7-day money-back guarantee. Performance Lab: no refund. Cancellation terms and payment information. - Research (https://aadifit.com/research/): Evidence-based research reviews from Coach Aditya on training, nutrition, recovery, and women's health, translated into practical, actionable takeaways. - Caffeine Works for Women, Cycle-Syncing Is Noise (https://aadifit.com/research/caffeine-women-performance/): A 2026 meta-analysis shows caffeine improves agility and jump performance in female athletes, but doesn't support cycle-specific dosing. A practical review. - Can Fish Oil Push Menopause Later? (https://aadifit.com/research/fish-oil-ovarian-aging/): A 3,566-woman cohort links regular fish oil use to later menopause, but it is correlation not proof. Coach Aditya on reading supplement studies honestly. - You Think You Slept Fine. Your Cycle Disagrees. (https://aadifit.com/research/menstrual-cycle-sleep/): A study tracking elite female athletes found they underestimated sleep by almost an hour a night, disruptions clustering in two cycle phases. What it means. - PCOS and Exercise Statistics for 2026 (https://aadifit.com/research/pcos-exercise-statistics-2026/): 60+ sourced statistics on PCOS prevalence, exercise, insulin resistance, mental health and India-specific data from peer-reviewed research. - Perimenopause Misinformation Is Costing You (https://aadifit.com/research/perimenopause-misinformation/): An evidence-based filter for perimenopause advice, built on NICE, BMS, IMS, JAMA, BMJ, and Lancet evidence. Five red flags and a supplement tier table. - Your Sixties Are Not Too Late to Get Strong. (https://aadifit.com/research/strength-training-after-60/): The evidence on resistance training and aging is clear: strength, muscle and balance respond well after 60, one of the most reversible declines in health. - RPE vs Cycle Phase: How Hard Workouts Feel (https://aadifit.com/rpe-cycle-chart/): See how hard your workouts feel across each phase of your menstrual cycle and what that means for adjusting your training programming. - Sleep Optimizer: Better Sleep for Better Results (https://aadifit.com/sleep-optimizer/): Optimise your sleep for maximum fitness results. Poor sleep kills muscle growth and fat loss. Get a personalised sleep strategy based on your training schedule. - Supplement Stack Calculator: What You Need (https://aadifit.com/supplement-stack/): Find exactly which supplements you need based on your goals, bloodwork and diet gaps. Evidence-based supplement recommendations, no marketing hype. - Performance System: AadiFit Performance Lab (https://aadifit.com/systems/): Follow a guided step-by-step performance system tailored to your goal, fat loss, muscle building, or athletic performance. Each tool builds on the last. - TDEE Calculator: Daily Calories for Women and Men (https://aadifit.com/tdee-calculator/): Your TDEE is your BMR times an activity multiplier, usually 1.2 to 1.9. Free TDEE calculator with calorie targets for fat loss, maintenance and muscle gain. - Terms of Service: AadiFit Performance Lab (https://aadifit.com/terms/): Terms of Service for AadiFit Performance Lab. Read our usage terms, payment policy, refund policy, and legal rights before using our platform. - Body Transformation & Fitness Progress Tracker (https://aadifit.com/transformation-tracker/): Track your body transformation with photos, measurements and workout data in one fitness progress tracker, saved in the AadiFit app. - 28-Day Cycle Syncing Workout Plan (https://aadifit.com/women/): A complete 28-day training and nutrition plan built around your menstrual cycle. Phase-specific workouts, food targets, and recovery protocols. - Cycle-Based Workout Planner: Women (https://aadifit.com/women-system/): AadiFit's Women's Performance System: tools built for female physiology covering menstrual cycle, PCOS, postpartum recovery, and menopause fitness. - Menstrual Cycle Workout Planner: Train With Your Cycle (https://aadifit.com/women-system/cycle-planner/): Plan your workouts around your menstrual cycle for better results with less struggle. Free cycle-based training tool for women to sync fitness with their body. - Female Nutrition Plan: Designed for Women (https://aadifit.com/women-system/female-nutrition/): Get a nutrition plan built specifically for female physiology. Accounts for hormonal fluctuations, iron needs, cycle phases and metabolic differences in women. - Hormone Tracker for Women: Monitor Hormonal Health (https://aadifit.com/women-system/hormone-tracker/): Track your hormonal health patterns over time. Monitor symptoms, energy, mood and performance to identify hormonal imbalances and optimise your training. - Menopause Exercise Plan: Fitness Through Perimenopause (https://aadifit.com/women-system/menopause/): Get a science-backed exercise plan for perimenopause and menopause. Manage weight gain, bone density, mood and energy with evidence-based training strategies. - PCOS Workout Protocol: Free Exercise Plan for PCOS (https://aadifit.com/women-system/pcos-protocol/): Follow the evidence-based PCOS workout protocol. Specifically designed for insulin resistance, hormonal imbalance and PCOS symptoms. Free personalised plan. - Safe Postpartum Workout Plan: Return to Fitness (https://aadifit.com/women-system/postpartum/): Return to fitness safely after having a baby. Postpartum workout plan designed around healing, diastasis recti, pelvic floor and new mum energy levels. - Body Positive Fitness Tracker: Beyond the Scale (https://aadifit.com/women-system/progress-reframe/): Track fitness progress without obsessing over the scale. Measure strength, energy, sleep and mood for a healthier relationship with fitness. - Free AI Workout Generator for Gym & Home (https://aadifit.com/workout-generator/): Generate a personalised gym or home workout with AI. Set your goal, level and equipment, then continue your plan in the AadiFit app. - Diet Break Tracker (https://aadifit.com/diet-break/): Track your 14-day metabolic reset. Restore hormones, reset adaptation, and return to your deficit stronger. - AadiFit Facts for AI Assistants and Researchers (https://aadifit.com/ai-info/): Verified facts about AadiFit: what it is, who it is for, the 35 performance tools, pricing, Coach Aditya Narayan, and how to cite or summarise us accurately. - Site Map: All AadiFit Tools, Guides and Pages (https://aadifit.com/sitemap/): Every AadiFit page in one place: performance tools, women's health tools, articles grouped by topic, research, coaching and policies. - Agentic AI Fitness App: How AadiFit Orchestrates Your Fitness (https://aadifit.com/agentic-ai-fitness/): What an agentic AI fitness orchestration system is, how AadiFit connects workouts, nutrition, recovery and progress, and what is free versus Premium. - How AI Fitness Apps Personalise Workouts and Meals (https://aadifit.com/blog/how-ai-fitness-apps-personalise-workouts-and-nutrition/): AI fitness apps personalise in three steps: they collect your goal and body data, plan training and nutrition from that baseline, then adjust as your logs show how you actually respond. Connected apps do this across training, food, recovery and progress at once. - How to Track Fitness Progress Beyond Body Weight (https://aadifit.com/blog/how-to-track-fitness-progress-beyond-body-weight/): Track body weight as a weekly average, then add waist and other measurements, strength on your main lifts, progress photos, workout adherence and recovery. If most of them move the right way, you are progressing even when the scale stalls. - How to Build an Adaptive Indian Nutrition Plan (https://aadifit.com/blog/how-to-build-an-adaptive-indian-nutrition-plan/): Set calories and protein from your body and goal, build meals from foods you already eat, track your weekly weight trend, and adjust portions when progress stalls. The plan adapts because your inputs change, not because you start over. - AI Workout Generator vs Traditional Planning (https://aadifit.com/blog/ai-workout-generator-vs-traditional-workout-planning/): Use a fixed template when you want zero decisions and your situation stays the same. Use an AI workout generator when your goal, equipment or schedule differs from the template, or when you want progression to follow your logged sessions. - Press and Media Kit (https://aadifit.com/press/): Facts, founder bio, logos and contact for journalists and podcast hosts covering AadiFit, an AI fitness app with 35 free and premium performance tools.