Personalised diet + exercise plan with calorie targets, macros, meal ideas & exercise schedule — downloadable as PDF.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily including activity. TDEE = BMR × activity multiplier. Eating below your TDEE creates the calorie deficit needed for weight loss.
It is the most accurate BMR formula for most people. Men: BMR = (10×kg)+(6.25×cm)−(5×age)+5. Women: BMR = (10×kg)+(6.25×cm)−(5×age)−161.
Aim for 1.6–2.2g of protein per kg of body weight per day while losing weight. Higher protein preserves muscle mass during a calorie deficit and keeps you fuller longer.
500–750 kcal/day deficit is recommended for safe weight loss of 0.5–0.75 kg per week. Going above 1000 kcal/day deficit risks muscle loss, fatigue, and nutritional deficiency.
Yes — 70–80% of weight loss comes from diet. However, combining diet with exercise preserves muscle, improves metabolism, and leads to better long-term results. Even 30 min of brisk walking daily makes a significant difference.