How to Set Up Your Diet to Lose Weight Effectively
(The Formula Our Clients Use β Backed by Science)
π Step 1: Calculate Your Metabolic Rate
Before you can eat for fat loss, you need to know your Basal Metabolic Rate (BMR) β the number of calories your body needs at complete rest.
π Use this link to calculate your BMR easily:
BMR Calculator
We recommend using the Mifflin-St Jeor formula for best accuracy.
π Step 2: Estimate Your Daily Calorie Needs (TDEE)
Once you have your BMR, add calories for activity:
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+500 calories if you achieve around 10,000 steps/day.
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+250 calories for basic exercise.
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+400β600 calories if you follow a structured exercise program like ours.
This gives you your Total Daily Energy Expenditure (TDEE).
Example:
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Nehaβs BMR: 1600 calories
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Steps + Exercise calories: +500
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TDEE = 2100 calories
π Step 3: Set Up a Calorie Deficit for Fat Loss
To lose 1 kg in 2 weeks, aim for a 500-calorie deficit per day.
For faster fat loss (~1 kg/week), create a 750β1000 calorie daily deficit, but ensure energy and hunger levels stay manageable.
π Step 4: Set Your Macros (General Guidelines)
Once you know your calories, divide your intake into:
| Macronutrient | General Starting Point |
|---|---|
| Protein | 1 g per kg of body weight |
| Fat | 0.5 g per kg of body weight |
| Carbs | Remaining calories |
π Important: This macro split is generalized and must be adjusted based on health status:
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Protein: Modify if kidney function issues or high uric acid.
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Fat: Adjust if lipid profile is abnormal or if there are gall bladder stones.
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Carbs: Adjust if facing PCOS, insulin resistance, or diabetes.
π Step 5: Essential Rules for Faster Results
π Remove deep-fried foods for the first 2 weeks.
π Drink 3 liters of water daily.
π Omega-3 supplementation if you don't eat fish regularly.
π Higher meal frequency (every 3β4 hours) for satiety and blood sugar balance.
π 12-hour fasting window between dinner and next meal.
π No screens or bright lights 1 hour before bedtime.
π No screens for 30 minutes post-waking to manage cortisol.
π Avoid coffee with meals to support mineral absorption.
π 6 days of exercise, 1 day of active recovery.
π Progressively overload workouts every 4 weeks.
π Recalculate BMR and adjust diet every 4β6 weeks.
βοΈ Disclaimer
This method is a general guideline and does not account for specific medical conditions (e.g., thyroid, diabetes, PCOS, heart disease).
If you are vegetarian, remember:
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Dal, legumes, nuts have mixed macros (carbs + fats + protein).
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Plan accordingly to avoid exceeding carb and fat intake.
π For a customized metabolic reset strategy based on your health, lifestyle, and blood work, contact us on WhatsApp: +91 6364218887
π BONUS: Troubleshooting Guide
If fat loss stalls:
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Recalculate TDEE after every 3β5 kg lost.
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Decrease daily intake by 100β150 calories.
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Reassess step counts and movement levels.
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Watch for hidden calories (oils, sauces, nibbles).
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Modify macros as needed (especially carbs).
π BONUS: Alternative Hand Portion Method
For non-trackers, this simple method works:
| Food Type | Portion Size (by hand) |
| Protein | 1 palm-size |
| Carbs | 1 cupped-hand |
| Fats | 1 thumb-size |
| Vegetables | 1 fist-size |
3β4 meals daily with this method = smart, flexible tracking.
π BONUS: NEAT Boosting Hacks
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5-min walks after meals.
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Standing desk setups.
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Take stairs instead of elevators.
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Park farther away and walk.
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Move during phone calls.
Boosting NEAT (Non-Exercise Activity Thermogenesis) can burn 200β400 extra calories/day.
π BONUS: How Long Will It Take?
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1 kg fat = ~7700 calories.
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500-calorie daily deficit = 0.5 kg/week.
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750-calorie daily deficit = ~0.75 kg/week.
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1000-calorie daily deficit = ~1 kg/week.
Consistency > Perfection β¨
π Need Help?
If you want a fully personalized plan to reach your fat loss, energy, and metabolic reset goals,
β¨ Let's chat on WhatsApp: +91 6364218887
