Diet and workout plan, help?

[mmoka]

I'm 17 years old, female, and I need help finding a diet that'll work for me and a work out plan. I need to lose about 15 kgs in 2-3 months,if that's even possible/healthy. I've put on quite a bit of weight this year and have been getting stretch marks, anything for those as well?

Thank you

[Retoaded]

I'm 17 years old, female, and I need help finding a diet that'll work for me and a work out plan. I need to lose about 15 kgs in 2-3 months,if that's even possible/healthy. I've put on quite a bit of weight this year and have been getting stretch marks, anything for those as well?

Thank you

read thread in my sig and learn to count calories

[usertag]

15kg lose in 2-3 months is abit rushing. it may cause skin loose. i think 3 months should be around 4kg lose.

Your body weight in lbs is A

Protein in grams: A x 1.5 = P (P x 4 calories = Pc)
Fats in grams: A x 0.5 = F (F x 9 calories = Fc)

Total calories maintenance: A x 15 = Tc
Total calories for fat loss: Tc - 300 = TcF

Calories left for carb: TcF - Pc - Fc = Cc
Carb in grams: Cc / 4 = C

You need to calculate these since I dont know your body weight.

Your macro will be
Protein: P
Fats: F
Carb: C

Eg, let's say your weight is 120lbs

Your body weight in lbs is 120

Protein in grams: 120 x 1.5 = 180 (180 x 4 calories = 720)
Fats in grams: 120 x 0.5 = 60 (60 x 9 calories = 540)

Total calories maintenance: 120 x 15 = 1800
Total calories for fat loss: 1800 - 300 = 1500

Calories left for carb: 1500 - 720 - 540 = 240
Carb in grams: 240 / 4 = 60

Your macro is
Protein: 180g of protein
Fats: 60g of fats
Carb: 60g of carb

No need to count your food calories exactly. you can estimate but follow these grams range.

Avoid fast food, soft drink...

Eat "complex carb" in all meals. "Simple carb" for after workout only.

Eat healthy fats like almonds, avocado, olive oil...

For work plan, you can try jog or HIIT.