Every individual’s caloric need varies as per his or her height, weight, age, gender, and physical activity status. For a personalized diet plan kindly visit: http://www.healthizen.com/diet-planner.aspx
Additionally here are some tips that may help you lose weight:
Have small frequent meals. Consume whole grain cereals like wheat, jowar, bajra, brown rice, oats instead of refined flour preparation like maida and corn flour preparations. Have good quality proteins like egg whites, fish, lean chicken, sprouts, pulses, soya, and dal in your diet. Restrict intake of foods high in saturated fats like red meat, egg yolk, organ meats etc. Prefer 4-5 servings’ of vegetables and fruits. Avoid fruit juices and aerated drinks. Opt for 2-3 servings of low fat milk and milk products instead of whole milk and milk products. Restrict oil intake to 2-3 tsp/day. Restrict intake of coconut, groundnuts, and cashew nuts in your diet. Avoid excessive sweets, cream, cheese, and bakery products. Additionally, engage in physical activity like brisk walking, jogging, aerobics, dance, cycling, gym, swimming, etc. 5-6 days a week to lose weight.