I weigh 67 kg, 158cm, and 29years, i feel quite heavy and have fat around my lower abdomen , i started excercising 2 weeks ago, 4 times a week, i have seen a slight improvement in my flabby body, but want to really slim down with well toned muscles, how many calories do i need to take in a day? and how many do i need to shed off, to be able to achieve my aim in a month? how many calories are in a laddle of rice?