whole gains, fish, chicken, veggies, fruits are good.
Processed (junk) is bad. trans fats , empty calories (soda or booze)
then add your active rate
Harris Benedict Equation
subject 500 for 1lb a week (shooting for) tweak as needed, you may need a few more or few less.
get your proteins, weights, and some jogging.
Lifting one globe at a time!
Rep me + and I will return the favor.