for a girl my size ..?

Question

i am 17 years old and am 5 fott 3 inches and 104-105 lbs . i am toned and was wondering what is the amount of caloires i shouuld b taking in daily wit fat protien and carbs ..

i work out for less then an hour 3 times a week ..

.. also any foods that will help me get the abs i want would b a plus =) thankk youuu

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain your weight. (take off 300-400cal off that number and thats how much you need if you want to lose weight)
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
take multivitamin with your breakfast.
to lower body fat percentage you have to do cardio 4-6 times a week for average of 45min

Answer 2

I don't understand how the world works.