During the fat loss period, the recommended total calorie intake is less than your target weight multiplied by 30Kcal, the ratio of calories for three meals in the morning, midday and evening is 3:4:3, and the ratio of the three major nutrients is 5:2.5:2.5.

For an example: if you weigh 70kg and want to reduce to 60kg, you should take in a maximum of 60 multiplied by 30 equals to 1,800Kcal calorie every day, and every gram of Sugar or protein provides 4Kcal, and each gram of fat provides 9Kcal. Your three meals are 540Kcal, 720kcal, and 540Kcal.

Carbohydrate calories for breakfast and dinner are 540 times 0.5 equals 270Kcal, and the mass is 270 divided by 4 = 67.5 grams. Carbohydrate calories for lunch are 720 times 0.5 = 360 Kcal mass is 360 divided by 4 = 90 grams.

1, according to the World Health Organization published "calorie and protein intake" book, a healthy adult women need to consume 1800 ~ 1900 calories per day, men need 1980 ~ 2340 calories. Protein intake should be 10% to 15% of the body's daily calorie needs; carbohydrate intake should be no less than 55% of the body's daily calorie needs; fat intake should not exceed 30% of the daily calorie needs.

2. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams. A healthy adult woman, for example, should consume an average of 600 to 650 calories per meal, which is equivalent to 10 to 12 black sesame dumplings, 12 to 15 dumplings, or 4 spring pancakes rolled with bean sprouts and shredded pork in sauce.

Baidu Encyclopedia - Food Calorie Chart