Currently at a weight loss / fitness retreat and need help verifying their recommendations.

Im so overwhelmed by the many conflicting pieces of information these days. Basically I’m looking for science-based weight loss recommendations that are not fad diets and sustainable long term weight loss, where I can maintain a balanced diet. While I’m here at this fitness retreat for the next 35 days I would like to lose 5-7 kgs.

I’m a 28 year old female, weighing 80 kgs and I’m currently sitting at 39.7% body fat (in the red zone). No visceral fat (in the green) and a healthy muscle mass (also in the green).

My BMR (Basal Metabolism Rate) is apparently 1472 and DEE (Daily Energy Expenditure/sedentary) is at 1766.

1 year ago at this same fitness retreat, it was recommended to maintain 1200 calories per day, a 10km walk and 1-2 classes, plus 100g of protein. This was for a 28 days program. Upon completion (following guidelines - give or take) I lost almost 5 kgs.

I’m now at this fitness retreat where all my meals/snacks are provided (unlimited options to choose from) and the menu has all nutritional information. I’m here for 42 days in total (1 week in)

For exercise I’ve been advised to walk 5-6km and complete 1-2 higher intensity classes per day.

For eating, I’ve now been recommended 1600 calories and within this - 140g of protein, 180g of carbs, 35g of fat and 20+g of fibre per day. I’ve been told that this calorie level will come down as the weeks go on until 1200 calories in my last week - where I’ll then likely be advised to intake 1600 calories from when I arrive home.

Alongside this, at least 2L of water per day and to obviously try to get enough sleep.

To justify the food recommendations, he’s said that I need enough energy to get the most out of / burn enough with the exercise. Which makes sense. However I’m just worried this might be too much calories and carbs for my initial goal?

It’s just so confusing. I want to trust him, but apparently the guy last year was wrong with his recommendations. For piece of mind, Id love some help from this community - ideally from professionals in this space.

Please no dieting/fad recommendations unless it’s scientifically proven - eg intermittent fasting. Not interested in keto etc

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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/ewg0p1/currently_at_a_weight_loss_fitness_retreat_and/