I am trying to lose weight, and I want to know about my daily calorie intake. Please guide.

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Your BMR (basal metabolic rate) is 1459 calories. So, if you are not exercising, you should take 1750 calories. If you do moderate exercise for 30 to 45 minutes daily, you should carry around 2200 calories per day.

If you exercise only four to five days a week, you should take around 2100 calories.

Also, take care of the quality of calories. They should be nutrition-dense, avoiding ultra-processed food containing refined sugar, red meat, and alcohol.

Take care.

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One should never take calories less than BMR and activity requirement. It leads to loss of muscle mass. Loss of fat weight largely depends on the kind of foods you take. The quality of calories is more important than quantity, as explained. So, even at 2100 calories, you will lose weight.

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My meal plan does not give a calorie count, but it works pretty well with balanced nutrition.

Please tell me about your current food intake with time.

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I suggest you the following diet advice:

Morning: Two glasses lukewarm water and lemon after getting up, 15 minutes brisk walk or cardio exercises, 15 minutes stretching in the morning sunlight. No tea or milk or snacks before breakfast.

Breakfast (9.30 AM): 14.2 oz fruits like papaya, pomegranate, watermelon, orange, mosambi, guava, apple, etc.

30 minutes later, can take 1 oz food items made from rice, millets, oats with vegetables, or two boiled eggs. Can have tea after breakfast.

Lunch (1.30 PM): Salads, 7 oz (any two raw vegetables like cucumber, tomato, carrot, broccoli, bell peppers, etc) and two bowls dal or curry with less oil and one bowl red or brown rice or millets.

Evening (5.30 PM): Green tea or coconut water and 1 oz plain nuts like soaked almond, walnut, dates, roasted peanuts, channa, etc. and two boiled eggs.

Dinner (8.30 PM): One bowl moong sprouts with cut tomatoes and onions and one glass vegetable soup made with any two to three vegetables like spinach, coriander, tomato, carrot, etc. Later, two bowl vegetable curry and one millet roti or one bowl vegetable polenta. No food or snacks after dinner.

Foods to avoid: Biscuits, bread, packed and fried food, soft drinks, noodles, maida items, milk items, white sugar (use jaggery), refined oil, white salt (use rock salt), non-vegetarian food only once a week.

Take a protein supplement 20 g, mixed with warm water, 15 minutes after the morning workout.

Regards.

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Yes, you may notice a weight difference of one to two kilogram.

Hello,

Welcome back to icliniq.com.

Checking it only once a week is enough.

Regards.