Sir,

I am confused with my daily calorie intake. I am 5'4" tall weighing about 74 Kg. Please suggest me with a calorie chart and exercises.


Thank you,

74 Kg is about 163 pound which for your height and not knowing your frame type, is slightly higher then you should be. Keep a journal for a couple of days and record everything you eat, You need to go over what you are eating now and make some changes. If your eating 2000 calories a day reduce it to start to 1800, Eat natural whole grains bread, pasta, rice and cereal, 1 serving is; 1 slice of bread, 1 cup yogurt, 1 oz cheese. Veggies, you need 3-5 servings of, a serving size is; 1/2 cup leafy veggies, 1/2 cup cooked or raw veggies, 3/4 cup veggie juice. Fruits, 2-4 servings, 1 serving is; 1 medium apple, orange, banana, or 1/2 cup chopped cooked, canned fruit, 3/4 cup 100% fruit juice. Beans, eggs, lean meat (skinless chicken, turkey breast, loin type meats, fish, a serving is; only 3 oz. a serving of eggs is; one egg, 1/2 cup cooked dry beans or 1/3 cup nuts. Dairy is also very important when trying to lose weight, low fat 1-2% or skim milk, low fat yogurt, and partially skim or skim, lowfat cheese, you need at least 2-3 servings a serving size is; 1 cup milk, yogurt and 1 oz cheese. Serving portions as well as healthy choices are so important, read nutritional labels and stick to the one serving size! Drink lots of water instead of soda. You need to cut out snacks, that are sugar laden or salty like cakes, cookies, chips. Try small portions of seeds or nuts instead. And finally you have to exercise, 3-4 times a week and at least 30 minutes, try cardio, weights/resistance training, biking, jogging, walking, swimming, stair climbing, dancing, but you need to work the whole body, for your body to burn body fat. If tying to lose abdominal fat, use crunches, hip lifts, their a lot easier on your back. To lose weight you need to cause a caloric reduction by reducing your calories below your normal intake, For fat loss reduce calories by at least 100-500 calories but never more then 1,000 calories a day. I really believe you should at least eat 1200 calories a day for women and 1800 calories for men. Reducing calories by 15-20% is a good place to start. It takes time and patience, but you can do it.