Kcals/ day
1200 to 1500kcal/ day is a recommended range of calorie intake to aim for whether losing 5, 15 or 50 pounds.
Proteins
An average dieter needs 0.4- 0.5grams protein per pound of body weight.
68.6gm - 85.75g/day
Dieters who consumed 25 - 30% of their calories from protein lost more body fat and substantially increase the number of calories burn at rest. So 25 - 30% of recommended calories are to be calculated.
Recommended calorie intake is 1200 - 1500kcal
Find its 25 - 30%
1500 × (25÷100)= 375gm/ day
1500 × (30÷100)= 450gm/ day
Recommended protein intake is 375 - 450gm/ day
Fluid
8 glasses of 8 ounce cups which is equivalent for 2liters of water daily.
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