how many kg am I going to lose weight in 22 days in Ramadan and 51 days after Ramadan ?
my weight is 64 kg, my height is 155 cm and my age is 15
with eating healthy
BMR = 1,373 Calories/day
Daily calorie needs based on activity level
Activity Level Calorie
Sedentary: little or no exercise 1,647
Exercise 1-3 times/week 1,888
Exercise 4-5 times/week 2,011
Daily exercise or intense exercise 3-4 times/week 2,128
Intense exercise 6-7 times/week 2,368
Very intense exercise daily, or physical job 2,608
To calculate how much weight you can lose in 22 days during Ramadan and 51 days after Ramadan, we need to determine your daily calorie needs based on your activity level and then create a calorie deficit to lose weight.
Based on the information provided, it seems like you have a sedentary lifestyle since you did not mention any specific exercise routine. Therefore, your estimated daily calorie needs for weight maintenance would be 1,647 calories per day.
Assuming you want to create a calorie deficit for weight loss, you can aim to consume around 1,200-1,400 calories per day during Ramadan and after Ramadan (to accommodate for fasting during Ramadan). This would create a calorie deficit of about 300-400 calories per day.
To create a deficit of 500 calories per day, you can aim to consume around 1,147 calories per day.
In general, a calorie deficit of 3,500 calories results in about 1 pound (0.45 kg) of weight loss. Therefore, if you create a deficit of 500 calories per day, you can expect to lose about 1 pound per week (0.45 kg) or 2 pounds (0.9 kg) in 22 days during Ramadan and 51 days after Ramadan.
So, in total, if you follow a healthy eating plan and create a calorie deficit of 500 calories per day, you can expect to lose around 1.8 to 2 kg in 22 days during Ramadan and 51 days after Ramadan.