How many calories do i need?

To loose weight or to keep your weight you have to know how many calories you can eat per day without gaining weight.

Here you can find a calculator: Calorie calculator

For example: a woman that is 20 years old and weights 62 kg needs

while being lightly active about 1872 calories

if she’s moderately active she will need 2160 calories

This are the calories that your body burns each day.
If you want to loose weight you will have to eat less calories than you burn.
To loose weight healthy, never eat less than 1500 calories a day!
Another way to loose weight is to increase the amount of calories that you burn by doing more excercise.

So if i need for example 2000 calories than what can i eat all day?

a glass of 3.5 % fat milk (250ml )has 162.5 calories

while a glass of 1.5% fat milk has 120 Calories

1 slice of toast has about 80 calories

1 slice of edam cheese has 105 calories

1 teaspoon butter has 77 calories

200 gr of uncooked spaghetti have 700!! calories

Vegetables have in general less calories and contain lots of fibre.
They contain less carbohydrates and a lot of vitamins. This combination helps to keep you fit and healthy looking.

Water has 0 calories

Orange juice without added sugar has 120 calories per glass ( 250ml)

Think about that "if you drink 10 glasses of Orange juice in 1 day, you have already used more than half of the calories, you are allowed to consume"
You should drink 1.5 - 3 litre of fluids a day. Water is always the best choice. But you can also drink 1-2 glasses of juices a day as they contain needed vitamins.
Another option are tea´s ( without sugar) or black coffee.

If you eat less pasta, rice and bread and substitute them with vegetables and eggs you can easily reach your calorie goal and get healthy.