Based on the data you gave us, your BMI is: , the total energy expended for someone your stature is
Kcal (BMR), this is the calories your body needs per day just to survive (Energy for the brain and bodily functions), taking into account your physical activity, you will need
Kcal (TDEE) perday, this is the calories your body needs per day to maintain your weight.
To achieve your goal we recommend
Kcal per day.
Food
We recommend
g of protein,
g of fat, and
g of carbohydrates.
Aim for a ratio of 1/3 saturated fat (meat, milk, etc), and 2/3 unsaturated fat (fish, avocado, coconut milk)
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