Calories needed for weight loss (Goal weight 70kg)

by Liesel
(South Africa)

My current weight is 80kg, height 175cm and my age 35years. I would like to know how much calories I need daily to lose 10kg and reach my goal weight of 70kg....

I exercise moderately for 4 days a week for an hour(cardio and weight training).

I would also like to know how much protein, carbs and fats is needed. I eat fairly healthy but weekends is my weakness. That's when I tend to over eat (I need to be more disciplined on weekends).

Is it possible to accomplish my goal in 3 months time? I would really like to be lean and healthy, I just need the right advice. Thanx.

Liesel

Do you need a little more help with your weight?

Liesel,

It's possible for you to lose 10 kg in 3 months, but it's probably not the best way for you to do it. If you give yourself a little longer (4-5 months) you'll have an easier time of it and you'll be more likely to keep the weight off.

If you lose weight too fast you'll end up hungry and when you go off your "diet" you'll end up gaining the weight back.

So, at your current weight you are burning about 2334 calories per day. You can use the calculator to find out how many calories your body burns per day at daily calorie calculator.

So if you cut back to about 1850 calories per day you should have a nice steady weight loss. Just keep track of your weight. You might need to adjust the calories up or down depending on how fast you lose weight.

Here's how much protein, fat and carbohydrate you need:

Protein 139-162 grams/ day
Carbohydrate 185-209 grams/ day
Fat 52-72 grams/ day

You can use the calculator to figure out how much fat/ protein and carbohydrate you need each day at protein, fat and carbohydrate calculator.

Good luck with your program,

Dr. Dan