Question 1

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the bare minimum calories your body burns at complete rest just to keep organs functioning. TDEE (Total Daily Energy Expenditure) adds your physical activity, steps, workouts, and digestion to BMR. TDEE represents your actual daily maintenance calories.

Question 2

How much protein should I eat per day in grams?

Accepted Answer

For active lifters and gym-goers, the evidence-backed gold standard is 1.6 to 2.2 grams of protein per kilogram of body weight (approx 0.8 to 1.0g per pound). On a calorie deficit (cutting), leaning toward 2.0–2.2g/kg preserves lean muscle mass.

Question 3

How large should my calorie deficit be for fat loss?

Accepted Answer

A moderate deficit of 300 to 500 calories below your TDEE is optimal. This allows for steady, sustainable fat loss (around 0.4 to 0.7 kg per week) while preserving your strength and metabolic rate.

Question 4

How do I hit high protein on an Indian vegetarian diet?

Accepted Answer

Focus on high-density vegetarian sources like paneer, low-fat curd / Greek yogurt, whey protein isolate, soy chunks (52% protein by weight), tofu, sattu, and combinations of lentils/dal with rice.

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