A typical healthy adult requires anywhere between 1600 to 1800 calories in a day for proper bodily functions, depending on his/her physical activity level. I have put together 2 meal plans that amount to 1200 calories each. So you save 400 to 500 calories each day. You can follow this diet 3 days a week, along with a yoga routine. In addition, once every 15 days follow the high-protein diet to boost muscle build-up that in turn will lead to higher calorie burn up.