About me

I help clients achieve lasting fitness and wellness through tailored training and expert support.

Achieve Your Ideal Weight with Personalized Nutrition and Fitness Coaching

Whether your goal is weight loss or weight gain, you don’t need to abandon your favorite foods or adopt unfamiliar diets. With my expert guidance, you can make smarter choices using the ingredients already in your kitchen. As your dedicated personal trainer, I’ll tailor a plan to optimize your nutrition and lifestyle, helping you reach your unique fitness goals. Start your journey today by booking a one-on-one coaching session with me or downloading my free eBook to master the essentials of sustainable health.

Download e-book

Essential Metrics for Your Fitness Journey

Basal Metabolic Rate (BMR) is the calories your body needs for basic functions at rest. Total Daily Energy Expenditure (TDEE) adds calories burned through activity. Macronutrients—fats, proteins, carbs, water, and fiber—are essential for fitness goals. Body fat percentage is key for health; aim for ≤15% (males) or ≤25% (females) to reduce disease risk.

Using the Katch-McArdle Formula and Mifflin-St Jeor Equation for BMR and TDEE Calculations

To calculate your Basal Metabolic Rate (BMR) using the Katch-McArdle Formula, start by entering your body fat percentage in the Body Fat tab. This information will automatically be applied to the BMR Calculator for an accurate result.

If body fat percentage is not provided, the calculator will use the Mifflin-St Jeor equation to estimate your BMR and Total Daily Energy Expenditure (TDEE).

BMR Calculator

Macro Calculator

Body Fat

Gender: ♂ Male ♀ Female

Weight:

Age:

Height:

Exercise:

Body Fat:

What & how much you should be eating

Total calories per day:

Choose Your Diet Plan: High Carb (60:25:15) Moderate Carb (50:30:20) Zone Diet (40:30:30) Low Carb (25:35:40) Keto Diet (05:35:60)

Result:

Carbs (gm)

Protein (gm)

Fats (gm)

Gender: ♂ Male ♀ Female

Weight:

Waist:

Wrist:

Hip:

Forearm:

Essential Metrics for Your Fitness Journey

Basal Metabolic Rate (BMR) is the calories your body needs for basic functions at rest. Total Daily Energy Expenditure (TDEE) adds calories burned through activity. Macronutrients—fats, proteins, carbs, water, and fiber—are essential for fitness goals. Body fat percentage is key for health; aim for ≤15% (males) or ≤25% (females) to reduce disease risk.

Using the Katch-McArdle Formula and Mifflin-St Jeor Equation for BMR and TDEE Calculations

To calculate your Basal Metabolic Rate (BMR) using the Katch-McArdle Formula, start by entering your body fat percentage in the Body Fat tab. This information will automatically be applied to the BMR Calculator for an accurate result.

If body fat percentage is not provided, the calculator will use the Mifflin-St Jeor equation to estimate your BMR and Total Daily Energy Expenditure (TDEE).

How Our Online Mentorship Program Works

Here’s a clear breakdown of how the entire process flows — simple, structured, and client-centered. Steps may vary slightly depending on your chosen program.

1

Introduction & Assessment

Reach out to us directly on WhatsApp. We’ll schedule a discovery call to understand your goals, lifestyle, habits, and challenges. This is a no-pressure, judgment-free conversation — rooted in empathy, clarity, and respect.

2

Enrolment & Onboarding

After the call, if you’re ready to begin, you can secure your spot by completing the payment. This officially marks the start of your transformation journey.

3

Customised Plans Delivered

Based on everything you share, we create a tailored nutrition and workout plan — aligned with your routine, preferences, and goals. Your personalized plan is delivered within 24–48 hours via Messenger.

4

Weekly Check-ins

You’ll have weekly progress check-ins where we review your results, challenges, and feedback. These sessions ensure consistent progress and continuous improvement.

5

Ongoing Support & Guidance

You’ll have direct access to us via Messenger or WhatsApp for any questions or doubts. From nutrition and fitness to mindset, habit building, and lifestyle tweaks — we’re here every step of the way.

Hi, this is Molua Khan

Hi, I’m Molua Khan — an internationally accredited Nutrition Consultant currently deepening my expertise through Precision Nutrition. With 8+ years of experience coaching both men and women, I specialize in sustainable fat loss, habit transformation, and holistic health—without the extremes.

My credentials include advanced certifications in Fitness Nutrition (NESTA, USA), Optimum Nutrition for Health & Performance, Exercise Science Mastery, and Pregnancy & Postpartum Fitness (INFS). I combine evidence-based nutrition with real-world coaching strategies that work in everyday life—no crash diets, just smart, lasting change.

With over 2,000 clients coached across the globe, my mission is clear: to build stronger bodies, confident minds, and sustainable lifestyles—through science, strategy, and support.

Book a free session with me!

"You're in charge of your body — own it, upgrade your lifestyle, and invest in the health and well-being you deserve."

– Molua Khan

"You're in charge of your body — own it, upgrade your lifestyle, and invest in the health and well-being you deserve."

– Molua Khan

Packages & Prices

Basic 12-Week Program

Perfect for self-motivated individuals needing structured guidance to reach their goals.

Up to 3 personalized meal plans
Three 20-min video/voice consultations
Weekly follow-ups + messenger support
General exercise guidelines
Optional maintenance plan (BDT 3,000 or free with a Facebook review)

BDT 9,000

Start now

Premium 12-Week Program

Ideal for those needing flexibility, deeper support, or managing health concerns.

Up to 12 personalized meal plans
12 video/voice consultations (20 mins each)
Custom workout plan to improve your physique
In-depth nutrition & lifestyle coaching
Free long-term maintenance guideline that helps you maintain weight for a long time.

BDT 25,000

Start now