Calculate your calories by taking your present bodyweight (in lbs) and multiplying it by 7. If you’re not sure what your weight is in pounds, just multiply your weight in KG by 2.205

For example, if you weigh 100kg, that would convert to about 220lb. Multiply that by 7 and you have: 1540cals/day

The 4-3-2-1 Pyramid

4. You must eat 4 servings daily of fruits and vegetables (you should have 2 from fruits and 2 from veg)

1 fruit serving size = 1 cup, 1 medium piece, or 8 ounces

1 vegetable serving size = 1 cup, or 8 ounces

3. You must eat 3 servings of protein daily. You can choose between animal, vegetarian, or low-fat dairy protein.

1 protein serving size = 1 cup, or eight ounces (about the size of your palm)

2. You must eat 2 servings of whole grain.

Serving sizes:

2 slices of bread. Choose a brand with around 45cal per slice.

1 Wholegrain bun or roll

1 cup of cooked barley, brown rice, whole wheat pasta, oat bran, rolled oats, etc

1. The Extras

These are the foods that don’t fit into the other groups eg, fats, oils, spreads, sugar-free desserts, reduced-fat foods, condiments, and sauces

You can have up to 200 calories of these each day.