Goal
- Lose fat while retaining as much muscle as possible.
- Continue strength training and eat enough protein.
My Daily Targets
- Calories: ~2,000 kcal
- Protein: 150 g
- Fat: 60 g
- Carbohydrates: ~185 g
Step 1: Know My Daily Target
Every day, aim to stay close to:
- ✅ 2,000 kcal
- ✅ 150 g protein
Protein is the highest priority for muscle retention.
Step 2: Understand Calories
Each macronutrient has a fixed calorie value:
- Protein = 4 kcal/g
- Carbohydrates = 4 kcal/g
- Fat = 9 kcal/g
Example:
- 25 g protein = 100 kcal
- 50 g carbs = 200 kcal
- 10 g fat = 90 kcal
Step 3: Weigh Food
Use a digital kitchen scale.
Weigh foods before eating and track them in:
- Healthify
- MyFitnessPal
- Cronometer
Tracking removes guessing.
Common Food Values
Protein
- 1 Egg = ~6 g protein
- 100 g Chicken Breast = ~31 g protein
- 100 g Fish = ~22–25 g protein
- 1 Scoop Whey = ~24–25 g protein
- 100 g Paneer = ~18 g protein
Carbs
- 100 g Cooked Rice = ~28 g carbs
- 100 g Oats = ~66 g carbs
- Banana = ~27 g carbs
Fats
- 1 Egg = ~5 g fat
- 1 tbsp Oil = ~14 g fat
- Almonds (30 g) = ~15 g fat
Sample Day
Breakfast
- 4 Eggs
- Oats
Lunch
- Chicken
- Rice
- Vegetables
Snack
- Whey Protein
Dinner
- Chicken/Fish
- Rice
- Vegetables
Before Bed (Optional)
- Curd or Paneer (if calories allow)
Daily Checklist
☐ Calories around 2,000 kcal
☐ Protein around 150 g
☐ Lift weights
☐ Drink enough water
☐ Sleep 7–9 hours
Weekly Progress
Every morning:
- Weigh yourself after using the bathroom.
- Before eating or drinking anything.
- Wear similar clothing (or none).
Do not judge progress from one day's weight.
Calculate the weekly average.
Healthy fat loss:
- 0.4–0.7 kg per week
If weight doesn't decrease for 2 weeks, reduce calories by 100–150 kcal/day.
Important Rules
- Never crash diet.
- Prioritise protein every day.
- Keep lifting heavy.
- Be consistent rather than perfect.
- Trust weekly trends, not daily fluctuations.
The Golden Rule
Calories determine whether I lose fat.
Protein and strength training determine whether I keep my muscle.
If I consistently hit my calorie and protein targets while continuing my workouts, fat loss will happen and muscle loss will be minimised.
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