wanna loose weight

[piku123]

I am 26 yr old and 170 pounds...during last 10 months I gain 12kg weight...to loose weight how many calories I should take daily...cause I only get tym to take excersise 3 days a weak

[Barb135]

77 kg is 169 lbs.  That's more than you should weigh.  Are you supplementing vitamin D to increase your level now?  You might try yoga for exercise.  It's much gentler than other exercises, so isn't as hard on your body until you no longer have pain.  Check out yoga videos on YouTube for some you might like.

[piku123]

Thnk u... but I'm only 5 feet 4 inch ....77kg weight is enough for me??? And recently I join gym.. I have knee pain due to lack of vit D.. so I feel pain on knee when I do excersice.. can u suggest me what type of excersice I can do there to loose weight as I have lots of belly fat..

[Barb135]

Is that your BMR?  If so, that's what you need to maintain your current weight.  In order to lose weight, you need to eat less than that or use more calories in exercise.  Adult women should not go below 1200 calories/day.

[piku123]

Thnx for ur advice.... diet diary showing me to eat 1600 cal daily...

[Karshner12]

Try the Diet Diary app. But would also depend on your height and how active you are daily to really calcualte how many claories you should eat. I'm trying to lose quite a bit of weight and I eat 1250, but that's just me and basing it on my BMR.