Daily nutrition plan and calorie needs

Hello, considering what you eat throughout the day and your physical activity level, a balanced menu can be suggested for dinner. First, we can use your basic metabolic rate (BMR) to calculate your daily calorie needs and then add your daily activity level. We can calculate your approximate BMR according to your age, gender, height and weight information with the following formula:

BMR for men:88.362 + (13.397 x weight(kg)) + (4.799 x height(cm)) - (5.677 x age(years))

In your case: BMR =88.362 + (13.397 x90) + (4.799 x178) - (5.677 x44) =88.362 +1205.73 +854.642 -249.788 =1898.946 kcalThis is just the calories you burn while resting. We can determine your total needs by adding your daily activity level. Approximately:

• Sedentary (little or no exercise): BMR x1.2- Lightly active (light exercise 1-3 days per week): BMR x1.375- Moderately active (moderate exercise 3-5 days per week): BMR x1.55- Very active (intense exercise 6-7 days per week): BMR x1.725In your case, taking into account light activity (10 minutes of brisk walking): Total calorie needs = BMR x1.375 ≈1898.946 x1.375 ≈2612 kcalA balanced menu suggestion for dinner:
• Grilled chicken breast or fish- Boiled or steamed vegetables (such as broccoli, carrots, green beans)
• A portion of whole grain rice or quinoa- 1 bowl of yogurt or tzatziki (optional)
• A colorful salad on the side (tomatoes, cucumbers, lettuce, peppers, a little olive oil and lemon dressing with)

This menu is rich in protein, fiber, vitamins and minerals and provides a good balance for dinner. Eating your meals in small portions and avoiding heavy, fatty, sauced foods will be beneficial for your health.

It would also be beneficial to consult a dietitian or nutritionist to get precise recommendations about your specific nutritional needs and health condition.

I am not a real doctor and this is not a medical diagnosis.