[23M] Eating 630-800 calories a day to get back to 55kg (from 70kg). Am I doing this right or is this a bad idea? Need advice.
Hey everyone,
I’m looking for some honest opinions on my current diet plan. I’m trying to lose weight and target some stubborn fat, but I want to know if my approach is sustainable or if I need to change things up.
Here are my personal stats:
Age/Gender: 23M
Height: 157 cm (5'1")
Current Weight: 70 kg (154 lbs)
Target Weight: 55 kg (121 lbs)
Estimated BMI: 28.4
My Lifestyle & Schedule: I am almost entirely sedentary right now. I sit at my desk studying for university and upcoming exams from about 6:00 AM straight through to 12:00 AM. I take breaks to eat and shower, but my exercise level is basically zero right now because I just don't have the time.
My Goals:
Get back down to my previous weight of 55 kg.
Reduce overall body fat.
Specifically lose belly fat and face fat.
My Current Diet Plan: My estimated maintenance calories (TDEE) are around 1900–2100 kcal/day, but my current intake is only about 630–800 kcal/day. Here is what a typical day looks like:
9:00 AM (Breakfast): Portion of rice + vegetables + 1 egg (~400 kcal)
Mid-morning: Coffee or milk tea with low sugar (~40–60 kcal)
Lunch: Ridge gourd soup + 1 egg (~80–100 kcal)
Dinner: Ridge gourd soup + 1 egg (~80–100 kcal)
Extras: Sometimes I will add a piece of chicken, fish, or extra eggs, but not every day.
My Expected Results: By sticking to this, I'm hoping to drop the weight, reduce bloating, slim down my face, and shrink my stomach over time to reach my 55 kg goal.
My Questions for the Community:
Is eating 800 calories a day too low for my height/weight, even considering I sit at a desk for 16 hours a day?
Will this diet actually help me lose belly and face fat, or will I just lose muscle?
Should I be adding more protein to this, or is this okay for an aggressive cut?
What would you change about this routine to make it better while safely getting back to 55 kg?
Any advice, harsh truths, or tips would be really appreciated. Thanks!