Calorie deficit

1,500 Calorie Indian Meal Plan (Vegetarian, With Swaps)

A full day of ordinary Indian home food that lands near 1,500 calories and 70 g of protein, with every figure shown so you can adapt it.

Average BMR by Age: Charts for Women and Men

What a normal BMR looks like at 20, 40 and 60, why it falls with age, and why most of that decline is not really about age at all.

How to Eat in a Calorie Deficit Without Being Hungry All the Time

Some hunger in a deficit is normal. Constant hunger is a sign the plan is built wrong. What actually keeps you full, in rough order of how much it helps.

Calories in Alcohol: Beer, Wine, Whisky, Rum and Cocktails

Alcohol has 7 calories a gram, no nutrition, and a habit of arriving with fried snacks. The numbers per drink, and how to fit an evening out into a week.

How Long Does It Take to Lose 10 kg? A Realistic Timeline

The maths says 20 weeks. Real life says five to six months. Here is why, and what each month of losing 10 kg actually looks like.

How Many Steps a Day to Lose Weight? (And Is 10,000 Right?)

10,000 is a marketing number that happens to be roughly right. What steps actually burn, how many you need, and why walking is best at something other than burning calories.

How Much Weight Can You Lose in a Month, Realistically?

The first month flatters you and the second one does not. What a realistic month looks like, and why the number on the scale is two things at once.

Roti vs Rice for Weight Loss: Which Is Actually Better?

The most common question on an Indian diet has a surprisingly boring answer. What actually differs, and the one thing that matters more than the choice.

What Are Maintenance Calories? How to Find Yours (and Check It)

Every calorie target starts from this number, and every calculator guesses it. How to estimate your maintenance, and the simple way to find out what it really is.

How Accurate Is Apple Watch Calorie Tracking?

Heart rate: excellent. Calorie burn: 20–40% out. Why the error is structural, and the one rule that stops it costing you.

What Is a Calorie Deficit? Meaning, Examples and How Big to Go

The concept is simple. The sizing is where people go wrong, and an aggressive deficit fails for reasons that have nothing to do with willpower.

TDEE vs BMR: What's the Difference and Which to Use?

One is what you burn doing nothing; the other is what you burn living your life. Only one of them should set your calorie target.

Why You're Not Losing Weight in a Calorie Deficit

The scale has not moved in three weeks and the maths says it should have. Here is where the calories are actually going, in order of likelihood.