Can you make a plan for losing 20 kg from my weight. For 22 days from Ramadan and 51 days on after Ramadan?
my weight is 64 kg, my height is 155 cm and my age is 15
how many calories do I have to eat a day?
To lose weight, you need to create a calorie deficit by consuming fewer calories than your body uses. A safe and sustainable rate of weight loss is 0.5-1 kg per week. With the goal of losing 20 kg in 73 days (22 days during Ramadan and 51 days after), a reasonable target would be to aim for a weight loss of approximately 0.5 kg per week.
First, calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain its current weight at rest. You can use an online calculator or the following formula:
For females: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR = 655 + (9.6 x 64) + (1.8 x 155) - (4.7 x 15)
BMR = 655 + 614.4 + 279 - 70.5
BMR = 1478.9 calories per day
Next, factor in your activity level by multiplying your BMR by an activity factor. Since you want to lose weight, it's recommended to aim for a moderate activity level (1.55).
Total daily calories needed for weight maintenance and activity level = BMR x activity factor
Total daily calories = 1478.9 x 1.55
Total daily calories = 2291.8 calories per day
To lose weight, create a calorie deficit by reducing your daily calorie intake. Aim to consume 500-1000 fewer calories per day to lose 0.5-1 kg per week. In this case, you could aim for a daily calorie intake of around 1200-1800 calories.
During Ramadan (22 days):
- Aim to consume around 1200-1500 calories per day
- Focus on nutrient-dense foods like fruits, vegetables, lean protein, whole grains, and healthy fats
- Stay hydrated by drinking plenty of water during non-fasting hours
- Avoid processed and high-calorie foods
After Ramadan (51 days):
- Continue with a daily calorie intake of around 1200-1800 calories
- Incorporate regular physical activity like cardio, strength training, or yoga
- Monitor your progress and adjust your calorie intake or exercise routine as needed
It's important to listen to your body, stay consistent, and consult with a healthcare professional before making significant changes to your diet or exercise routine. Good luck on your weight loss journey!