Understanding Protein, Fat, and Calorie Cutting: The Science of Smart Weight Loss

Smart Cutting: Proteins, Fats & Energy Balance

1. Basal Metabolic Rate (BMR)
BMR = calories needed at rest to keep vital functions running.

• Men: BMR ≈ 24 × weight (kg)

• Women: BMR ≈ 22 × weight (kg)
  Example: 70 kg male → 1680 kcal/day.
  For activity, multiply by 1.2–1.6 → 2000–2500 kcal/day.

2. Cutting Fat Rule
Calories In < Calories Out → body burns fat.
Example: Maintenance = 2000 kcal → eat 1600 kcal/day for gradual fat loss.

3. Protein: Building Block
Functions: muscle repair, enzymes, hormones, immunity.

Sources:

• Animal (complete): meat, eggs, fish, dairy

• Plant (incomplete): lentils, beans, soy, nuts

Recommended Intake:

• Normal: 0.8 g/kg

• Muscle gain/fat loss: 1.2–1.6 g/kg

Example: 100 kg person → 120 g/day → 480 kcal.

4. Fats: Energy & Hormones
Healthy fats are essential for hormones, brain, and cells.
Cooking Oils:

• Deep Fry: Mustard oil

• Regular Cooking: Desi ghee, coconut oil, butter
  Calculation: 1 g fat = 9 kcal
  Example: 1600 kcal × 25% = 400 kcal → ~44 g/day

Protein 120 g → 480 kcal

• Fat 45 g → 405 kcal

• Carbs 170 g → 680 kcal

• Total ≈ 1565 kcal/day → safe loss 1–2 kg/week

6. Protein Sources (per 100g)

7. Keto & Low-Carb Diets
Carbs are reduced → body uses fat for fuel. Protein must remain adequate.

Combine animal & plant proteins for optimal results.

9. Smart Cutting Summary

• Calculate BMR & maintain 20–25% calorie deficit

• Keep protein fixed per body weight

• Adjust fats & carbs based on goals

• Use healthy oils (mustard, ghee, coconut)

• Stay hydrated & eat vegetables

• Exercise: cardio + strength training

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