Dear Abontee, Please refer the following links for your weight problem. https://www.webindia123.com/health/diet/calorie/weight.htm , https://www.webindia123.com/health/diet/calorie/calculation.htm https://www.webindia123.com/health/diet/calorie/amount.htm, https://www.webindia123.com/health/diet/calorie/gain.htm While reducing your weight you may also need to do some exercises for your abdomen hips and legs. Sit ups and crunches may help you. Yoga helps to tone up the whole body. Always contact your physician before you start any vigorous exercise program.