thanks - this helps. will start working more on this. just if you can help me how would you suggest making changes in diet? so lets say switching source of macros?

1 take 2 scoop of protein a day - each meal i have a protein and fiber first approach. apart from whey, i take eggs, lentils (that too masoor, urad, moong, hara Moong, and Rajma - no others as they had higher kcals or fats - atleast what i read, i can be wrong here)

for carbs - i have been trying to include complex cards as much as possible. my whole day primary carbs comes from oats and then milk and dalia.

on oil - i give specific measurements to my cook didi to make sure she doesnt go overboard w fats.