Q. How to improve my energy levels and maintain an ideal weight by including macronutrients in the diet?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 10, 2022

Hi doctor,

I am an 18-year-old female, about 105 pounds, 5 feet 3 inches tall, and with about 20 % body fat. I tried a free consultation at a fitness center recently, but the woman suggested I needed to eat only 920 calories to stay at my current weight. I am suddenly very confused about all the prior knowledge I had about nutrition. I try to work out nearly every day and want to see more visible muscle. I want to look lean. Right now, I am eating about 1400 calories per day which she said was good, but I am not sure. Is that too much or too little? What should my macronutrients look like? If I had this information earlier, I feel I could see better results and have better energy levels. I am so frustrated.

Kindly suggest me a solution.



Welcome to

I understand your concern.

I suggest you to follow the diet mentioned below,

1. Early morning at 7:00 AM, have three to four pieces of soaked almonds or sprouts.

2. For breakfast, around 8.30 AM, have four pieces of brown bread with peanut butter and three boiled eggs.

3. During midmorning, around 11:00 AM, have fruit juice, especially pineapple, and one glass of banana milkshake. Also, any fruit juices can be included.

4. During lunch, around 1.30 PM, have 200 grams of cooked rice, one bowl of vegetable curry, 50 grams of dhal, 150 grams of chicken breast curry, and half a cup of sour curd.

5. For evening snacks around 5.30 PM, have one bowl of chicken stew or semolina porridge and one bowl of chirer pulao.

6. For dinner, around 8.30 to 9:00 PM, eat four pieces of roti, 150 grams of rice, and one bowl of paneer curry.

Also, kindly follow the instructions described below for healthy living,

1. Do exercises like strength training or yoga.

2. Avoid stress and alcohol.

3. Drink plenty of water, around ten glasses a day.

4. You should eat more food at each meal forcefully.

5. Before taking a meal, walk for some time as it helps you feel hungrier.

6. Sleep at least seven to eight hours a day.

7. You can eat chocolates, pastries, cake, chips, butter, ghee, and paratha.

I hope this has helped you.

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