The right track !

can someone tell me if i am on the right track... or if i should work on something...

here's my nutrition report

  Fat - 31.3% (664 grams)
Protein - 17.5% (835 grams)
Carbohydrates - 51.2% (2,444 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,472 cals
Daily Sodium Intake - 2,208 mg
Daily Sugar Intake - 52 grams
Daily Cholesterol Intake - 54 mg
Daily Saturated Fat Intake - 15 grams
Daily Fiber Intake - 24 grams
Nutrition Grade

Looks pretty good! I think you might try to boost your protein and lower your carbs just a bit. Your fiber is just a tad low (but man, I'm usually at 23 -24 grams per day, and I feel like all I do all day is eat high-fiber foods, so I can  understand if you're feeling like you're doing your best there!). Otherwise, I think you're definitely on the right track.

What are your stats? Is the 1472 cals you're eating on average around your BMR? What's your average calorie deficit per day? How long have you been doing this? Have you seen any results yet? Once you've given your plan some time to work, then you can see if you need to tweak it at all.

The calorie target on the website said that i have to consume 1200 calories per day to reach my target weight but i can't eat less than 1400 cal per day no matter how much i try...

i have been counting calories for 2 weeks...I don't know what is BMR or calorie deficit!!! can u please explain to me ..

BMR is basal metabolic rate.  It is a measure of how many calories your body would burn if you were completely inactive (like if you were in a coma).  Just keeping your body functioning burns energy and every bit of activity above just being a vegetable adds to the energy burn, even just sitting on your behind all day.

This site does not have a BMR calculator.  The burn meter here is not a BMR calculator.  It does calculate BMR behind the scenes, but it never shows you that number.  It takes your BMR and multiplies it by a number that is based on your activity level.  For example, if you said you are sedentary, then it would multiply your BMR by 1.2.  Lightly active, the number is slightly higher, and so on.  If you don't log any activity, this is what the burn meter will show you.  If you do log activities, then the burn meter will then add the amount of calories burned to the base number and display that.

Deficit is the difference between what you burn and what you eat.  So let's say that your burn meter at the end of the day shows that you burned 2500 calories (which is your (BMR * activity factor) + logged activities).  Now if you ate 1500 calories today, then your deficit would be 1000 calories.  Since you must burn 3500 calories more than you consume to lose 1 pound, then having a daily deficit of 1000 calories would mean that you should lose about 2 pounds per week.  This may be too aggressive of a weight loss to maintain, so it may be preferable to either eat more food or exercise less to make your deficit closer to 500 calories per day, which would work out to about 1 pound per week.

Some people here will tell you that you should not eat below your BMR.  This is not a rule, but a suggestion.  The reason people suggest it is that it ensures that you are not undereating, which can stall weight loss, and that you are getting enough calories to get proper nutrition.  It also means that you have to burn a fair amount of calories through exercise if you want to lose weight and more exercise is generally good for you, although you can overdo exercise too.

Hopefully that helps clear things up a little.  Notice that I don't recommend a particular calorie level for you to eat.  There is a reason for that.  I am not a nutritionist or a doctor and I have no formal training in nutrition.  I have done extensive reading and research and consulted with my own doctor on weight loss and my knowledge is based on that.  Weight loss isn't an exact science and there is no one magic formula that works for everyone.  You have to be willing to experiment with calorie intake levels and activity levels to find what works best for you.  Here are some suggestions that worked for me.

I try to maintain a balance between carbs, fat, and protein in my daily diet.  I try to keep fats to about 25-30 percent of my daily calories for heart health (based on American Heart Association recommendation) and try to minimize saturated and trans fats.  The fats I do eat I try to get from "good" fats like olive oil, nuts, avocados, and fatty fish.  These "good" fats provide essential fatty acids like Omega-3.

I try to minimize the amount of starch and excess sugar in my diet.  I don't restrict fiber though and try to get a fair amount of it in my diet each day for digestive system health.  I do this by choosing whole grain foods, eating fruits with fiber, and choosing not to eat refined sugar and trying to avoid prepared foods that list sugar as one of the first 3 ingredients.

I choose lean protein sources such as poultry and fish.  I eat only enough red meat to keep my iron levels up and also take an iron supplement, which is one of the main nutrients that red meat provides (other than protein).

I exercise regularly at a gym and vary my workout to include both cardio and weight training.  The weight training helps to maintain lean body mass and to increase it, since more lean body mass helps your body to more efficiently burn calories.  Cardio alone does burn a lot of calories, but you might end up sacrificing lean body mass too if you don't include weight training.

Sorry if this seems too long, but I am a writer and tend to be verbose in my replies.

Good luck in reaching your goals.

Thanks techdog...That was clear and the exact answer i needed to understand everything..

It was very helpful ... and no it wasn't long...it was more beneficial...

Glad to be of assistance.