Macros for fat loss, without losing the muscle.

Why high protein during a cut?

In a calorie deficit, the body needs amino acids to build and repair tissue, including muscle. If protein is low, those amino acids come from your existing muscle — you lose weight, but it's the wrong kind of weight. 1.8–2.2 g per kg of body weight consistently shows the best muscle-sparing effect in deficit studies.

How big a deficit?

The realistic sweet spot is 15–25% below TDEE, usually 300–600 kcal. Bigger deficits (~30%+) work for a couple of weeks then trigger hunger surges, sleep disruption, and the classic "diet break" bingeing pattern. Slow and dull beats fast and dramatic.

What about carbs?

Carbs are not the enemy. They fuel hard training, blunt cortisol, and improve sleep. The reason low-carb diets often work is that high-protein, fibrous food (which often crowds out carbs) is filling — not because carbs themselves cause fat gain. If you train, keep carbs at 3–4 g/kg even in a cut.

How fast should weight come off?

0.5–1% of body weight per week is the realistic and durable rate. For a 70 kg adult that's 350–700 g/week. Anything faster usually means muscle is going with the fat. Track waist circumference alongside the scale; if waist is shrinking but scale is stalled, you're recomposing (great), not failing.

When to reverse-diet

After 8–12 weeks of a steady deficit, take a 2-week "maintenance break" — bring calories back to TDEE, keep training, let the metabolic and hormonal effects of the deficit relax. You'll lose more fat across a 12-week cut with a break in the middle than a 12-week cut without one.

Full macro methodology and Indian-diet protein sources on the main macro calculator page.