Calorie & Macronutrient Guidance

Kiran Batool
Here are the appropriate calorie & macronutrient
figures to help you reach your goal!
Please note I am not a nutritionist. Speak to me if you
are unsure of anything.
CALORIES
Daily calorie intake 1600 Calories per day /
1600 11,200 per week

Option 1: Eat 1600 calories per day everyday

Option 2: Try this more flexible combo if you know you
want to eat more at the weekend.
Monday: 1500
Tuesday: 1500
Wednesday: 1500
Thursday: 1500
Friday: 1500
Saturday: 1850
Sunday: 1850
One option isn’t more beneficial than the other, the
most effective is the one that you can stick to & stay
consistent with.
150-160 grams Protein a
Daily Protein Intake
day

Input these figures into MyFitnessPal and hit your

targets every day!
Aim to drink 1.5-2 litres of water per day
Tip: If struggling with protein intake, a protein supplement can be
helpful. Go on Myprotein.com and choose ‘Impact Whey Isolate’ in
any flavour. This is a protein powder which will contains around 20-
25g protein per serving. It can be mixed with water or milk or even
yoghurt/porridge. We want that protein intake high in order to
maintain muscle mass so we lose FAT rather than just ‘weight’
(fat/muscle)

Example Meal Plan 1 Monday-Friday 1600 Cals a day.

Porridge pot and piece of fruit 350
Breakfast 1 pint of water
400 calories with whatever you
decide to eat
Lunch 1 pint water (sugar free cordial can
be added)
Healthy tea with a protein source,
lots of veg, moderate carbs 400
Tea 5:30/6pm 1 pint water (sugar free cordial can
be added)
3pm – Protein shake or protein
Snacks yoghurt 150 and piece of fruit 100 &
½
 pint water 8pm – 200 calories for
snacks of choice
1.5-2 litres water Use skimmed milk if
Drinks having tea/coffee

Example meal plan for your weekend!

Weekend 1850 calories per day
Don’t stress and ruin it at this point! Don’t worry about what
types of food you’re eating but still track how much you’re
eating. The number of calories is more important! If you go
out for lunch / coffee and cake, then track how many calories
and fit it into your daily intake!
200g fat free Greek yoghurt, 100g
Breakfast berries, 1 banana, 1tbsp honey 300
1 pint water
400
Lunch 1 pint water (sugar free cordial can
be added)
800 accounts for eating
out/takeaway etc.
Tea 5:30-6 1 pint water (sugar free cordial can
be added)
350
Snacks 1 pint water (sugar free cordial can
be added)
1.5-2 litres water Use skimmed milk if
Drinks having tea/coffee