Hey, Aures, I want to know that I am 17 years old, 172 cm, 50-- 62.5 kgs. Only 62.5 kgs. I want to reduce weight, literally like 0.5 kg per week. Okay, I want to reduce my belly fat, thigh fat and butt fat like that areas. So, can you able to give me what is my per day calorie and per day protein, carbs, fats, fiber, etc.?
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TDEE calculator 17 year old male 172cm 62.5kg daily calorie protein carbs fat fiber weight loss
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teenage male 17 years daily protein carbs fat fiber intake weight loss 2024 guidelines
Now I have everything I need. Let me calculate everything precisely for you.
Your Personal Nutrition Plan
Your Stats
| Parameter | Value |
|---|---|
| Age | 17 years |
| Height | 172 cm |
| Weight | 62.5 kg |
| BMI | 21.1 (healthy range) |
| Goal | Lose 0.5 kg/week |
| Target areas | Belly, thighs, butt |
Step 1 - Your BMR (Mifflin-St Jeor Formula)
BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
= (10 × 62.5) + (6.25 × 172) - (5 × 17) + 5
= 625 + 1075 - 85 + 5
= 1,620 kcal/day
Step 2 - Your TDEE (based on activity level)
Since I don't know your activity level, here are your options. Pick the one that fits you:
| Activity Level | Multiplier | TDEE |
|---|---|---|
| Sedentary (desk, barely moving) | × 1.2 | ~1,944 kcal |
| Lightly active (walk/light exercise 1-3x/week) | × 1.375 | ~2,228 kcal ← most teens |
| Moderately active (exercise 3-5x/week) | × 1.55 | ~2,511 kcal |
| Very active (hard training 6-7x/week) | × 1.725 | ~2,795 kcal |
For most 17-year-olds, Lightly Active (~2,228 kcal) is a realistic starting point.
Step 3 - Your Weight Loss Calorie Target
To lose 0.5 kg/week, subtract 500 kcal/day from your TDEE.
| Activity Level | TDEE | Target Calories (deficit) |
|---|---|---|
| Sedentary | 1,944 | ~1,444 kcal |
| Lightly Active | 2,228 | ~1,728 kcal ← recommended |
| Moderately Active | 2,511 | ~2,011 kcal |
Important: Since you are 17 and still growing, do NOT go below 1,500 kcal/day. Undereating during teenage years can harm bone density and hormonal development. If you are sedentary, aim for a smaller deficit of ~300 kcal and add light exercise instead.
Recommended daily intake: ~1,700 - 1,800 kcal/day (assuming lightly active)
Step 4 - Your Daily Macronutrients
Based on ~1,750 kcal target (lightly active, which is the most common):
Protein
- Target: 1.6 g/kg body weight (higher than base RDA because you want to preserve muscle while losing fat)
- 1.6 × 62.5 = ~100 g protein/day
- Calories from protein: 400 kcal (100 × 4)
Fat
- Target: 25-30% of total calories
- 25% of 1,750 = 437 kcal ÷ 9 = ~48 g fat/day
- Stick to healthy fats: nuts, olive oil, avocado, seeds, fish
Carbohydrates
- Remaining calories after protein + fat
- 1,750 - 400 (protein) - 437 (fat) = 913 kcal ÷ 4 = ~228 g carbs/day
- Focus on complex carbs: brown rice, oats, sweet potato, whole wheat - these keep you full longer and help target fat loss
Fiber
- Target: 25-30 g/day (standard for 14-18 age group per USDA guidelines)
- Sources: vegetables, fruits, legumes, whole grains
Your Full Daily Nutrition Summary
| Nutrient | Daily Target |
|---|---|
| Calories | 1,700 - 1,800 kcal |
| Protein | 100 g |
| Carbohydrates | 210 - 230 g |
| Fat | 45 - 55 g |
| Fiber | 25 - 30 g |
| Water | 2.5 - 3 L (10-12 glasses) |
Spot Reduction - The Real Talk
One important thing to know: you cannot "spot reduce" belly/thigh/butt fat directly. No exercise or diet specifically burns fat from one area. What actually works:
- Overall fat loss through calorie deficit - your body will gradually lose fat from all areas including belly, thighs, and butt
- Resistance training (squats, lunges, planks) will tone and tighten those specific muscles underneath the fat
- Adequate protein (100 g/day) prevents muscle loss so the fat loss is more visible
Teens naturally carry more fat in the thigh/glute area due to hormones - this is normal and healthy. With consistent deficit + exercise, it will reduce over months.
Practical Tips for You
- Eat protein at every meal - eggs, chicken, lentils (dal), paneer, curd, fish
- Cut ultra-processed foods - chips, biscuits, sugary drinks, fried snacks (these are the biggest calorie bombs)
- Walk 30 minutes daily minimum - this alone can create part of your deficit
- Add bodyweight exercises - squats, lunges, glute bridges, planks 3-4x/week to tighten those target areas
- Sleep 8-9 hours - poor sleep raises cortisol, which increases belly fat storage
- Don't skip meals - 3 proper meals + 1-2 small snacks is better than starving and binging
At 0.5 kg/week, you would reach a healthy lean body weight in a sustainable way without harming your growth. Stay consistent and patient - visible results usually show in 6-8 weeks.
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