9 min read
TDEE explained: how to calculate your total daily energy expenditure
TDEE is the number of calories you burn in a day, all in. Here is the formula, a worked example, and what to do with the result.
Nutrition articles
Calories, macros, protein and Indian meal planning — how to eat for fat loss or muscle gain without giving up roti and dal.
7 min read
BMR vs TDEE: what the difference actually means for your diet
Eating at your BMR is one of the most common dieting mistakes. Here is why the two numbers are not interchangeable.
8 min read
How many calories should I eat per day?
There is no single right number. There is a method — four steps, a sanity check, and a two-week feedback loop.
8 min read
How to use a calorie calculator for weight loss (properly)
The calculator is the easy part. Using its output for eight weeks without panicking is the part that decides the outcome.
9 min read
How to calculate your macros for fat loss and muscle gain
Set protein per kilogram, set fat for health, and let carbohydrate take the remainder. That is the whole method.
9 min read
How to build a high-protein Indian meal plan
Dal and roti alone will not reach 120 g of protein. Here is how to restructure an Indian day so it does.
10 min read
A 7-day Indian meal plan for healthy weight loss
Seven days of ordinary Indian meals, portioned for a deficit, with protein at every meal and nothing banned.
8 min read
High-protein vegetarian foods in India: a complete practical guide
Ranked by protein per portion and by cost — the vegetarian foods that actually move your daily total.
6 min read
How to eat out without derailing your fitness progress
You do not need to skip the wedding, the office lunch or the Sunday biryani. You need a repeatable way of fitting them into the week.
7 min read
Calorie deficit explained: how to lose fat on an Indian diet
Fat loss is not about giving up rice. It is about eating slightly less energy than you burn, consistently, while protecting muscle with protein and training.
8 min read
Fitness supplements: what works and what's a waste
Supplements are the last 5% of the equation. Don't buy them until your sleep and diet are 90% there.
8 min read
The ultimate guide to vegetarian protein in India
Vegetarianism is not an excuse for low protein intake. You just need to be more intentional with your choices.
7 min read
Tracking macros in an Indian kitchen: A practical guide
Tracking 'Dal' is hard because every home has a different recipe. Here is the framework for accuracy without losing your mind.
8 min read
Best healthy high-protein foods for a balanced diet
Protein-dense foods form the foundation of a fat-loss or muscle-building diet. Here is what to keep in your kitchen.
6 min read
What should you eat before and after a workout?
Pre-workout is for energy; post-workout is for repair. Keep it simple with carbs and protein.
7 min read
7 high-protein Indian breakfasts that take under 20 minutes
Poha and toast will not get you to 100 g of protein. Here are seven Indian breakfasts between 20 and 35 g of protein, with macros and portions.
6 min read
How much protein do you really need per day?
The honest answer is a range, not a number. Here is what the research supports for fat loss, muscle gain and everyday health.