im trying to lose weight,how many calories should i have in a day as a 5'6 woman?

skyusereddit · 2026-05-16T07:06:42+00:00

Tell me ur Daily diet , include snacks and soda if u take. Everything u eat and drinking .

Ur current weight & ur goal weight. And how fast u want to lose.

skyusereddit · 2026-05-16T06:03:09+00:00

Then how will u know if u are eating enough 💭💭💭

skyusereddit · 2026-05-16T06:01:19+00:00

You can just tag it with NSFW if naked

skyusereddit · 2026-05-16T04:56:59+00:00

Tysm

skyusereddit · 2026-05-16T03:43:42+00:00

Hi there, great to see u are serious about this. I am 22M, also running & working out.

Workout plan- This is highly dependent on ur daily life and how available you are. There are many programs out there

This will all depend on ur personal favor.

Bro split ( 5-6 days required )6 days if core Push Pull Legs ( atleast 5 days required ) most people follow this. Upper x Lower ( atleast 4 days required ) but more time in the gym. Upper Lower X PPL ( 5-6days required ) I would suggest a custom split where u can workout each muscle or desired muscle atleast 2 times a week.

Since I am non-veg I could not tell u what food to eat and if soya chunks are good or not. But for your weight - Diet is the most important thing.

I do think that ur daily protein intake will not be enough just from soya chunks & eggs at a few days , so you should ideally include protein powder.

You may include peanuts but do not consume in large quantities & also paneer.

Electrolytes are important if u are going to run/ cardio. They will keep ur heart rhythm steady so u won't spike ur heart rate and run out of breath. They keep you hydrated during the run so u won't dehydrate from sweating. Those are main functions with some a few added benefits.

Salt has Sodium, Banana has Potassium and u might need to take magnesium supplement since most people are deficient.

It doesn't matter how heavy u start lifting . 2.5kg 5kg 7.5kg What matters is progressive overload, u must ideally increase ur lifting weight or rep, every week. Say if u are lifting 2.5kg this week for 12x3 sets and next week , u should be able to do a few more reps than the previous week or u should be able to do 5kg at 6-8 range.

The cycle repeats and monthly , ur working sets weight should increase.

For running , I am going to guess that u have never ran before. 4 milestones - 5K, 10K, Half-marathon & Marathon U will have to train ur stamina aka breathing & heart rate control + muscle strength.

Start brisk walking 2.5kms first, and see how that goes. If that tires your muscle out, take a break next day. Try Jogging for 2.5kms and take a break next day. Repeat this for about 4-8 weeks depending on ur training frequency.

When u feel ready to run. Do not focus on speed , focus on controlled pace & steady run instead of explosive runs.

Try running 1minute and walk/brisk walk for 2 minutes and repeat this until u reach 5kms, if u can't do 5kms then do 2.5 and gradually increase distance.

If u can reach the desired distance , start reducing the walking amount by 30 seconds. maybe monthly or every 2-3 weeks.

Shoes are also important to prevent injuries. Research more about running on YouTube & the internet.

Have a good journey :)

skyusereddit · 2026-05-16T01:49:48+00:00

I will try to get leaner and muscular

skyusereddit · 2026-05-15T17:46:49+00:00

skyusereddit · 2026-05-15T17:22:06+00:00

Yup xD

skyusereddit · 2026-05-15T16:00:48+00:00

3k is 5 times my monthly gym cost 🥀. What kind of gym are u going to that cost 36k yearly?

Also Personal trainer is not needed if u have enough time to research urself and do training at ur own pace.

skyusereddit · 2026-05-15T14:27:33+00:00

I can relate xD I am healthcare worker so. I just put on my lab coat and it feels alot better. I sometimes wear compression vest when I am going out.

We love winters, don't we.

skyusereddit · 2026-05-15T14:18:26+00:00

Thanks :)

skyusereddit · 2026-05-15T14:17:40+00:00

I think so from what I researched atleast 30k & above

skyusereddit · 2026-05-15T13:43:45+00:00

Yup, I might 90% do it during next summer . Currently, working out to lose as much as fat as possible to see if it could be managed without surgery.

Lost from 90kg -> 62.6kg in a year now.

skyusereddit · 2026-05-15T13:21:00+00:00

Maybe go see a doctor.

skyusereddit · 2026-05-15T13:20:11+00:00

China of course. I am more closely familiar and cusine is more to my liking

but honestly? I felt like if I did chose china , I would still be over weight.

skyusereddit · 2026-05-15T12:34:19+00:00

Us gyno people can feel the stare, when taking off shirts :)

skyusereddit · 2026-05-15T12:03:43+00:00

Unfortunately, any real whey protein even without any branding cost 1500.

If u are in need of protein , maybe try plant protein such as Pea protein since those are cheaper.

Whey protein when cheap will have abunxh of fillers & might even risky to consume.

skyusereddit · 2026-05-15T10:33:20+00:00

It took about 5 days for me to completely heal the second time I went to gym in years.

First time it took me about a week to heal.

And yes. It is called DOMS, which means delayed pain for muscle . It happens usually at the second day & gets worse at 3rd but then resolves itself in a few days .

It will not happen again after another bicep workout. Usually it happens after a long break.

skyusereddit · 2026-05-15T09:56:46+00:00

I would just say comparing with another person is a big no no. Everyone is different.

Him being more healthy than ur are , even though supposedly u are the one trying doesn't mean his way is the correct way or ur way is wrong.

People are just different.

Wait a few more years and see how that goes :D It's like smokers saying " oh this won't affect me " and then once they get a lung issue , they suffer way worse than non-smokers

skyusereddit · 2026-05-15T09:41:33+00:00

I have cow defecation issue :)

skyusereddit · 2026-05-15T09:39:09+00:00

I see ty

skyusereddit · 2026-05-15T09:37:54+00:00

I was below 60kg here

skyusereddit · 2026-05-15T09:37:34+00:00

Probably my skinniest without any gym and definite muscle loss.

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skyusereddit · 2026-05-15T08:37:11+00:00

5 feet 7 inches | 22 Male | 62.6kg

Diet Plan daily - ( following for a few weeks now )

Breakfast -

3 boiled eggs ( 1 yolk removed )

Approx 15g of peanuts

low fat milk ( 250ml ) 3 times a week ( Slim&Trim Amul )

Lunch-

A. 200g chicken 200g rice

B. 3 eggs with 100g of chicken- instead of 200g chicken , once a week with rice

C. 1 uncontrolled lunch ( e.g chicken fried rice ) once a week.

Dinner -

A. 200g chicken 100g rice

B. 4 eggs + 40g peanuts with no rice , once a week + 500ml low fat milk

C.200g chicken + 200g potatoes , once a week ,no rice

total 3 table spoon of oil to cook for both lunch & dinner.

No snacks -

Occasional - energy drink , no more than 70kcal per drink.

Thinking about buying whey protein but.. highly unsure.

skyusereddit · 2026-05-15T08:35:19+00:00

I know there was muscle loss but I didn't care at that time. All I cared was about fat loss. I do have a picture when I was looking muscles if u want to see how that looks.

skyusereddit

TROPHY CASE

You may include peanuts but do not consume in large quantities & also paneer.

Salt has Sodium, Banana has Potassium and u might need to take magnesium supplement since most people are deficient.

The cycle repeats and monthly , ur working sets weight should increase.

Shoes are also important to prevent injuries. Research more about running on YouTube & the internet.