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Cal/Prot for 67-63kg & 38-34in waist" (3
Goal: Lose 67kg to 63kg and 38" to 34" waist. Lost 10kg in 3 months via diet. I need safe calorie/protein targets to avoid muscle loss, weakness, or starvation mode. I am a partial vegetarian (eat eggs; dislike/avoid milk & paneer). Height: 5'1". Budget-friendly diet only
Current Routine:
6:00: Fennel water
7:30 & 10:30: Black coffee
12:00: 1tsp Flaxseed + Lemon water
12:40: 2 Boiled eggs + 50g Chana sprouts + Onion/Ginger
1:10: Tea (no sugar)
2:10: 2tbsp Sattu in water + Lemon
4:00: 2 Multigrain roti + 2 bowls Dal/Veg + Salad
5:15: Tea (no sugar)
6:45: 1 bowl Roasted Chana
7:15: Tea (no sugar)
8:30: 50g Soya chunks (minced) + Cucumber/Onion
9 PM - 12 PM: 15-hour Fasting
Questions:
Is this protein/calorie count safe to reach 63kg without muscle loss?
And what is present calculation of calories and protein with my present diet
How many calories do 50-min bed exercises burn?
How much max calories should I burn via walking/exercise daily
Answers (9)
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This diet is likely to cause muscle loss and deficiencies. You need to add more proteins . Increase the number of eggs as you don't like paneer . How are your energy levels through out the day ? We need to discuss. Book a call
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To continue losing weight safely and avoid muscle loss, weakness, or metabolic slowdown, it’s important to balance protein, calories, and exercise, rather than focusing on restrictive fasting or only protein intake.
Diet and Protein Guidelines:
- Aim for 1 g protein per kg body weight (~65–70 g/day for you) to preserve muscle mass. Include eggs, chana sprouts, soya chunks, lentils, tofu, and occasional fish if acceptable.
- Don’t focus on protein alone include whole grains, fiber-rich vegetables, fruits, and healthy fats are essential for satiety, nutrient intake, and maintaining energy levels.
- Long fasting periods can slow metabolism over time and make fat loss harder, as the body adapts by conserving fat.
- Exercise supports fat loss and muscle maintenance. Include resistance or strength training 2–3 times/week along with walking.
Safe fat loss requires a balanced diet with protein, fiber, whole grains, and healthy fats, combined with resistance training and moderate exercise. Avoid prolonged fasting, as it can slow metabolism and hinder fat loss over time.
Next Steps
If you require a personalized diet plan which will help in managing your weight loss reach out to us.
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For a proper diet plan consult me through the app
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Please book a consultation to go over the details you have shared and give you the right guidance.
I’d like to add weight loss is more than calories and numbers. Yes they are very useful in giving a broad outline, but behaviour and food choices are more complex than this.
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1) Your current intake is approx. 1100–1300 kcal and 55–65 g protein.
This is slightly low. For your weight (67 kg), aim for 67 g protein and ~1300–1500 kcal to avoid muscle loss and weakness.
2) Based on your diet:
Calories: ~1100–1300 kcal/day
Protein: ~55–65 g/day
So currently:
Calories are slightly low
Protein is borderline adequate but can be improved.
3) 50 min light/moderate bed exercise: ~120–200 kcal
4) You don’t need to target maximum burn.
150–300 kcal/day through walking + light strength training is sufficient.
Next Steps
Your progress is good, but with a few precise changes, you can avoid muscle loss and get better results faster. I’d strongly recommend a personalised plan based on your routine—feel free to consult, I’ll help you optimise this in a simple and budget-friendly way.
Health Tips
Key improvements needed -:
- Add more protein: add dal/sattu/soy in better quantity
- Avoid long gaps + excess tea/coffee (can affect energy & acidity)
- Include a small breakfast (don’t rely only on coffee)
- Slightly increase calories to 1300–1500 kcal for sustainable fat loss
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
The diet is incomplete, less nutrients
Plz connect through Practo app directly
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
For a specific proper dietary guideline it's better to get the bodily parameters check and go accordingly.
Likewise you might have seen people who eats a lot but tend to be slim and skinny. On the contrary there are people who think several times before having a single extra apple
But tend to put on weight. This is thw constitution of a person responsible for weight gain/loss. Simultaneously muscles mass and water level can be checked to plan a better diet plan required by you
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
This diet will not complete the total nutrition need of body connect over consultation
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through app directly.
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