3T formula for weight loss: At 45, Ankur Warikoo’s technique keeps him at 13% body fat while enjoying ‘chole bhature and mithai’

At 45, entrepreneur and content creator Ankur Warikoo has managed to maintain an impressive 13 per cent body fat. In a recent Instagram post, he shared the simple yet effective method that helped him get there. “The exact method that got me to 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip,” he wrote.

Warikoo’s journey shows that age doesn’t have to mean slow metabolism or unavoidable fat gain. He emphasized that maintaining body composition is not about perfection but consistency. “I didn’t cut out chole bhature (my favourite!). Had mithai—quite often. Because this isn’t a one-time change. It’s for life. The goal wasn’t perfection. It was to reach the 2-week deficit,” he added.

T1 – Track: Knowing What You Eat

The first T in Warikoo’s formula is Track. “The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn through a smartwatch or ring). But very few track their calorie-in (how much they eat),” he explained.


Warikoo brought his daily calories to around 1,600–1,800, creating a 500-calorie deficit each day. Over two weeks, that adds up to roughly 1 kg of fat loss, which he repeated steadily. He also made sure to include enough protein to preserve muscle. “In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.

His Typical Diet

• 9:30 AM: 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5–6 raisins
• 11:00 AM: 200g paneer/tofu/tempeh or dal chilla, sometimes eggs
• 1:00 PM: Fruit
• 4:00 PM: 2 rotis (emmer wheat/jowar/soy) + sabzi + dal + low-fat yogurt
• 6:30 PM: 1 scoop whey protein with curd

Warikoo stresses that flexibility matters. Enjoying occasional indulgences is part of keeping the plan sustainable.

T2 – Train: Strength and Cardio

The second T is Train. While cardio helps the heart, Warikoo emphasizes strength training for long-term fat loss, especially as we age. Resistance exercises maintain muscle mass and raise resting metabolism.

His weekly routine is straightforward but consistent:

• Tennis: 6 days a week, 1 hour (for cardio)
• Weights: 6 days a week, 45 minutes
• Daily Weight Training: 2 exercises × 3 body parts = 6 exercises, 10–12 reps, 3 sets

“Didn’t get bored,” he shared. The mix of tennis and weights ensures he stays active while also keeping his metabolism high.

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A post shared by Ankur Warikoo (@ankurwarikoo)

T3 – Transform: Tracking Progress

Finally, Transform focuses on accountability. Warikoo tracked his daily weight and weekly measurements and sent photos to his trainer to stay on track. “Ate mostly the same meals. Boring works. I was in the best shape of my life,” he said.

The takeaway is simple: consistency beats extreme diets. Small, repeated actions—tracking, training, and tracking results—can help you maintain both fat loss and muscle as you age. Warikoo’s example shows that it’s possible to stay in great shape at 45 without steroids, AI, or unrealistic restrictions.