Question 1

What is TDEE and how do I calculate it?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day. It includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity. Use our free TDEE Calculator at fitbodyatlas.com/tools to get your personalized TDEE based on age, weight, height, and activity level.

Question 2

What is the best workout plan for beginners in India?

Accepted Answer

For beginners in India, a Full Body 3-day workout (Monday, Wednesday, Friday) is ideal. Start with compound movements like squats, deadlifts, bench press, and rows. Train 3 days per week, eat in a slight caloric surplus with 1.6–2g protein per kg bodyweight, and sleep 7–8 hours. Check our Beginner Guides section for complete step-by-step programs.

Question 3

How much protein should I eat per day to build muscle?

Accepted Answer

To build muscle, aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. For a 70kg person, that's 112–154g of protein daily. Good Indian sources include paneer, dal, chickpeas (for vegetarians), and chicken, eggs, fish (for non-vegetarians). Use our Macro Calculator to get personalized targets.

Question 4

Is a vegetarian diet good for muscle gain in India?

Accepted Answer

Yes, a vegetarian diet can absolutely support muscle gain in India. High-protein vegetarian foods include paneer (18g per 100g), Greek yogurt (10g per 100g), dal (9g per 100g), chickpeas (15g per 100g), tofu (8g per 100g), and peanuts (26g per 100g). You can hit your protein targets with a well-planned vegetarian Indian diet.

Question 5

How long does it take to lose weight with exercise?

Accepted Answer

With a consistent calorie deficit of 500 calories/day and regular exercise, you can expect to lose 0.5–1kg per week safely. Most people see visible results in 4–8 weeks. Combining cardio with strength training and following a proper diet plan gives the fastest sustainable results. Use our Calorie Calculator to determine your deficit target.

Question 6

What are the best exercises for chest at home?

Accepted Answer

The best chest exercises at home without equipment include: Push-ups (standard, wide-grip, diamond), Pike push-ups, Decline push-ups (feet elevated), Plyometric push-ups, and Dips (using chairs). Aim for 3–4 sets of 8–15 reps with progressive overload. See our full Chest Workout Guide for detailed instructions.

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Fitness Questions Answered

What is TDEE and how do I calculate it?

What is the best workout plan for beginners in India?

How much protein should I eat to build muscle?

Is a vegetarian diet good for muscle gain?

How long does it take to see results from working out?

What are the best exercises for chest at home?

Real Transformations

Ready to Transform Your Fitness?

Build Muscle, Lose Fat & Train Smarter

Choose Your Fitness Path

Chest Workouts

Back Workouts

Leg Workouts

Veg Diet Plans

Non-Veg Diets

Beginner Guides

Muscle Gain

Weight Loss

Find Your Perfect Exercise

Popular Searches

Free Fitness Calculators

TDEE Calculator

Protein Calculator

BMI Calculator

Macro Calculator

Workout Split Generator

One Rep Max (1RM)

Trending Fitness Guides

Best High Protein Vegetarian Foods for Muscle Gain in India

Push Pull Legs Routine — Complete Beginner Guide 2025

Chest Workout for Beginners at Home — No Equipment Needed

Best Pre-Workout Meals for Indians — Science-Backed Guide

Fitness Questions Answered

What is TDEE and how do I calculate it?

What is the best workout plan for beginners in India?

How much protein should I eat to build muscle?

Is a vegetarian diet good for muscle gain?

How long does it take to see results from working out?

What are the best exercises for chest at home?

Real Transformations

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Ready to Transform Your Fitness?

Build Muscle,
Lose Fat &
Train Smarter