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Diet plan to reduce body fat
Goal: Reduce Body Fat (from 26% to ~15-18%) While Maintaining Muscle Since you are 75 kg and somewhat thin, your focus should be on losing fat while keeping muscle intact. The ideal approach is high-protein nutrition, strength training, and a slight calorie deficit without extreme dieting. 1. Nutrition Plan (80% of Your Results) Daily Calories & Macros: Calories: ~2000-2200 kcal/day (to be in a slight deficit) Protein: 120-150g (~1.6-2g per kg of body weight) Carbs: 180-220g (moderate for energy) Fats: 60-70g (healthy fats only) Meal Plan Example (Can be adjusted based on your food preferences)
Goal: Reduce Body Fat (from 26% to ~15-18%) While Maintaining Muscle
Since you are 75 kg and somewhat thin, your focus should be on losing fat while keeping muscle intact. The ideal approach is high-protein nutrition, strength training, and a slight calorie deficit without extreme dieting.
1. Nutrition Plan (80% of Your Results)
Daily Calories & Macros:
- Calories: ~2000-2200 kcal/day (to be in a slight deficit)
- Protein: 120-150g (~1.6-2g per kg of body weight)
- Carbs: 180-220g (moderate for energy)
- Fats: 60-70g (healthy fats only)
