Ankur Warikoo, who is quite active on social media about his personal and professional milestones, recently shared his before-and-after transformation pictures, clicked within a span of 18 months, showing a more toned physique and visible abs. “18-month fitness update: Got my dexascan and blood work done recently,” he captioned his Instagram post, while sharing the parameters.
– Body fat 17 per cent
– Visceral fat well below range
– Lipid profile well below range
– T-level 695
– No other anomalies
He also detailed his current calorie intake.
Calorie intake: 2,000 kcals
Protein: 150gms
Weight: 72kgs
Calorie burn: 2,200 kcals
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Vegetarian protein sources: Tofu, Dal, Greek yoghurt, and whey protein
Daily supplements (not sponsored. Please have them ONLY after consulting with an expert), he added.
We reached out to consultant dietitian and fitness expert Garima Goyal to break down these values and help us understand what this means for health.
A body fat percentage of 17 per cent along with excellent visceral fat and lipid profile levels highlights the power of consistency and balanced living over extremes, said Goyal. “Achieving such body composition is not just about weight loss but about improving the ratio of lean muscle to fat, something that requires steady strength training, mindful nutrition and recovery. A body fat percentage around 17 per cent indicates optimal metabolic health for most men, reflecting a balance between performance and sustainability,” said Goyal.
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Are you inspired? (Photo: Freepik)
From a nutritional standpoint, such progress usually comes from maintaining a well-structured meal plan rich in high-quality protein, fibre and healthy fats, while avoiding excess processed foods and refined sugars. Goyal shared that it also suggests a calorie intake that supports muscle recovery and energy without tipping into surplus fat storage.
“Fitness wise, it points to a consistent regimen of resistance training, mobility work and cardiovascular exercise all of which help preserve lean mass while reducing visceral fat — the type linked to chronic diseases and metabolic issues,” said Goyal.
What stands out most about Ankur Warikoo’s journey is his emphasis on long-term discipline rather than quick transformations. Goyal described that an 18-month timeline reflects “realistic, sustainable progress” that aligns with hormonal balance and mental health not crash dieting or overtraining.
“His approach serves as a reminder that meaningful fitness results come from lifestyle alignment, consistent exercise, balanced nutrition, quality sleep and self-accountability rather than perfection or short-term challenges,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.