Kill calories doing what you already do.
Walking the long way. Taking the call standing. Cleaning the kitchen. KILKAL puts a number on the mundane and lines it up against your calories, labs, training and peptides — on one pane of glass.
Checking your session…
Calories, treated like a primary vital.
Every gram you log rolls into a single running number, split by protein, carbs and fat, and compared against yesterday in real time. Log by barcode, photo or text — the day rebalances itself and tells you exactly what's left before bed.
- Live deficit
See surplus or deficit update the moment a meal lands.
- Macro split
Protein-first targets that adapt to training load.
- Fast logging
Barcode, photo or plain text — three seconds a meal.
- Weekly view
Averages that smooth out the one bad Saturday.
Kill calories doing the things you already do.
KILKAL is short for kill calories — and the point is that you don't need a gym to do it. Walking to the train, standing while you talk, chewing a high-protein meal, cleaning the kitchen, carrying groceries, sex. Every one of them burns. KILKAL puts a number on the mundane and shows you how to stack those numbers into a real deficit.
Errands, calls, the long way round
Stand-up calls and pacing meetings
Thermic effect of a protein-led plate
Cleaning, laundry, dishes, yard
Genuinely counts, so we count it
Stairs, standing desk, toe taps
- Deficit builder
Pick a target and KILKAL assembles the day that gets you there.
- How-tos
Step-by-step guides for each burn, no equipment assumed.
- Tips & tricks
From the bedroom to the weight room, ranked by effort.
- Use cases
Desk job, night shift, new parent, travel week.
Take the long way
Park at the far end, get off one stop early, loop the block before you go in.
Three long-ways a day is roughly a pastry you never have to skip.
- 01Set a floor, not a goal: 7,000 steps is the minimum day, not the win.
- 02Attach walks to things that already happen — calls, meals, coffee, the school run.
- 03Add one deliberate 12-minute loop after your largest meal of the day.
No entries yet — complete today's challenge to start the streak.
Search every way to kill a calorie.
Filter by walking, eating, workouts, home, bedroom or work — then open any entry for the step-by-step how-to, realistic tips and the use cases that fit your week.
Take the long way
Park at the far end, get off one stop early, loop the block before you go in.
Walking phone calls
Every call under 30 minutes happens on your feet, outside if possible.
Stairs instead of lift
Two flights minimum, every time. Carry your bag rather than rolling it.
Post-meal 12 minutes
Walk within 20 minutes of finishing a meal, easy pace, no phone scrolling.
Protein-led plate
Anchor each meal at 35-45 g protein before anything else lands on the plate.
Chew it out
Whole foods over blended, 20+ chews a bite, put the fork down between them.
Cold water first
500 ml cold water before each meal, 2-3 litres across the day.
Kitchen prep sessions
Cook standing, chop by hand, wash as you go instead of stacking.
Zone 2 base
Conversational pace run, ride or incline walk for 40-60 minutes.
Heavy compounds
Squat, hinge, press, pull. Five sets of five, 2-3 minutes rest.
Ten-minute finisher
Kettlebell swings, burpees or bike sprints, 30 s on / 30 s off, ten rounds.
Carry something heavy
Farmer's carries, groceries in hand, rucking with 8-12 kg on a normal walk.
Deep clean a room
Vacuum, scrub, move furniture, take the bins down by hand.
Yard and garden
Mowing, digging, raking, hauling. Manual tools where you have the choice.
Dance in the kitchen
Four songs, no audience, full effort. Counts more than you'd think.
Sex
Genuinely counts as light-to-moderate activity — so KILKAL counts it.
Morning mobility
Ten minutes of hip openers, cat-cow and thoracic rotations before you stand up.
Sleep the full window
7.5-8.5 hours in a cool, dark room, consistent wake time.
Standing desk blocks
Alternate 45 minutes sitting, 25 minutes standing across the workday.
Fidget on purpose
Toe taps, leg bounce, shifting posture, standing to read anything long.
Walking meetings
Any one-to-one without a screen becomes a lap of the block.
Resting HR 52 bpm · trending down 6 bpm
Your iPhone already knows. KILKAL makes it useful.
Steps, resting heart rate, HRV, sleep stages and workouts stream in continuously from Apple Health. Nothing to type — the numbers arrive and immediately get cross-referenced against what you ate and how you trained.
- Background sync
Continuous, battery-light, no manual export.
- Sleep & HRV
Recovery context behind every training decision.
- Workout import
Rings, runs and lifts land in your weekly block.
- Cross-signal
Sleep quality mapped against glucose variability.
Panels that read like a dashboard, not a PDF.
Upload a lab result and every marker — testosterone, HbA1c, LDL, ferritin, hs-CRP, vitamin D — is parsed into a range dial with its own trend line. You see whether you're optimal, not just 'within reference'.
- Draw history
Every panel stacked chronologically, marker by marker.
- Optimal ranges
Athlete ranges, not just lab-normal ranges.
- Lab import
Quest and Labcorp results parsed automatically.
- Flagging
Quiet alerts when a marker drifts two draws in a row.
- MonPush · heavy62 min
- TueZone 2 run45 min
- WedPull · volume58 min
- FriLegs · hypertrophy70 min
A training block that responds to the rest of your data.
Build a weekly routine, mark sessions complete and watch volume, duration and intensity accumulate across the block. When recovery drops, KILKAL flags the sessions worth pulling back before you dig a hole.
- Block planning
Structure mesocycles week by week.
- Session logging
Sets, reps, load and RPE in one tap.
- Recovery gates
Deload prompts driven by HRV and sleep.
- Progress trend
Volume and strength curves per movement.
Protocols, doses and cycle days you can't lose track of.
BPC-157, CJC-1295 / Ipamorelin, tirzepatide — set the dose, frequency and cycle length once. KILKAL counts the days, reminds you before each injection and holds the notes on how you felt through the run.
Day 18 / 30
Day 9 / 56
Week 6 / 12
- Cycle countdown
Day X of Y for every active compound.
- Dose reminders
Timed to your protocol, not a generic alarm.
- Side-effect log
Track how each run actually felt.
- Stacking view
See overlapping protocols on one timeline.
Four proven plans, wired straight into your calorie targets.
Pick a program and KILKAL rewrites your macro targets, checklist and daily prompts around it. Progress is tracked as a percentage of the program, not a vague feeling.
75 Hard
Two workouts, a gallon of water, ten pages, no alcohol — checked off daily with a hard reset if you miss.
Keto
Net carbs held under 25 g with a 70% fat split, tracked live against every meal you log.
Mediterranean
Olive oil, fish three times a week, whole grains — scored weekly rather than counted obsessively.
Military diet
The three-day 1,400 kcal cycle with four days off, sequenced and counted for you.
Composite of sleep, HRV, training load and nutrition adherence.
One profile. Every device, every AI, every progress photo.
Connect Apple Health, Whoop, Oura, your CGM and your lab provider — then hand the whole picture to Claude or ChatGPT for coaching that actually knows your numbers. Upload progress photos, set weight and body-fat goals, and watch the gap close.
- AI coaching
Claude and ChatGPT connected to your live stats.
- Devices
Apple Health, Whoop, Oura, Dexcom, MyFitnessPal.
- Progress photos
A private visual timeline beside the numbers.
- Goals
Weight, body fat, calories and target dates.
Everything you measure, on one pane of glass.
Calories first. Labs, peptides, training and Apple Health lined up behind them.
Set up your profile