Diet Plan & Nutrition Coaching in Palau

A diet plan that ignores how you actually eat gets abandoned by week two. Maddy's nutrition coaching starts from your maintenance calories, calculated with the Mifflin-St Jeor equation, then sets a target matched to your goal — deficit, surplus, or recomposition. Protein is set per kilogram of body weight, and the rest of the plan is built around the food you already cook: home food, office canteens, travel weeks, and weekend meals out all get a written structure instead of a banned list. Check-ins track your weight trend against intake so the targets are corrected from data, and diet breaks are scheduled on the calendar rather than left to willpower. There are no detox phases and no forbidden foods — just arithmetic you can see, portioned into meals you will actually eat. The Body Scan tells him where to set your first targets.

Pick your city in Palau

Every Palau city we cover is in the list below — each one gets its own computed class timetable.

Live-class timetable in Palau (Ngerulmud) local time

Every time below is computed for Palau (Ngerulmud)'s own timezone (Pacific/Palau), daylight-saving aware, for the week of 26 Sep 2026. Classes stream live from India (IST) — you join from Palau (Ngerulmud) with nothing to convert.

16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Palau (Ngerulmud).

The method — how Maddy coaches this

• Maintenance calories computed with the Mifflin-St Jeor equation, then a goal-matched target — deficit, surplus, or recomposition.
• Protein set per kilogram of body weight; the rest is structured around food you already cook and order.
• Meal structure, not meal prison: home food, office canteens, travel weeks, and eating out all get a written plan.
• Weight trend versus intake reviewed at every check-in; targets corrected from data.
• Diet breaks and refeeds scheduled on the calendar instead of arriving as blowouts.

Who this is for:

• Anyone who has started again every Monday this year and needs targets, not rules.
• People who want to keep their own cuisine — home food, office lunches, travel — and still hit the numbers.

Source — maintenance calories calculated with the Mifflin-St Jeor equation: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990.

What it costs in Palau

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (5 Sep 2026). Checkout runs in INR from the plans page — international cards work normally.

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