Brief Answer:
Diet Plan should be about 1860 calories to maintain current body weight

Detailed Answer:
Hello and welcome to HealthcareMagic,
At a height of 5'8 and a weight of 62 kg., your ideal body weight is closer to 70 kg so at 62 kg., you are not overweight and do not need to lose bodyweight. To maintain 62 kg you will require about 1850 calories per day.
On a 6 meal schedule that would be 25% for breakfast 10% mid am snack 25% lunch 10% mid-afternoon snack and 25% supper with 5% for night time snack or calorie-wise 462.5 calories breakfast; 185 calories mid am snack; 462.5 calories lunch; 185 calories mid afternoon snack; 462.6 calories supper and 92.5 calories night time snack. Your foods should be low in fat and high in lean protein with plenty of vegetables with little fat used on the side such as butter, oils, dressings.
Sample Meal Pattern
Meal
Pattern
Foods
Breakfast
Egg and toast
1Protein
1 egg
4Carbohydrates
2 slices toast (2C)
6 oz light yogurt (1C)
1 orange (1C)
1Fat
1 tsp soft tub margarine
Mid Morning Snack: 1 0z of nuts, 2 Tb raisins
Lunch
Ham sandwich
3Protein
2 oz deli-sliced lean ham (2P)
1 oz low-fat cheese (1P)
4Carbohydrate
2 slices bread (2C)
1 pear (1C)
1 oz light chips (1C)
Vegetable
Lettuce, tomatoes, raw broccoli
1Fat
1 tsp mayonnaise
Mid-Afternoon Snack: 1 apple
Dinner
Chicken with pasta and vegetables
4Protein
4 oz baked boneless skinless chicken
3Carbohydrate
1 c cooked pasta (2C)
1 oz roll or 1 slice bread (1C)
Vegetable
Mushrooms, zucchini, green peppers
2Fat
2 Tbsp low-fat salad dressing (1F)
1 tsp soft tub margarine (1F)
Snacks
3Carbohydrates
1 c skim or 1% milk (1C)
3 squares XXXXXXX crackers (1C)

The above is a sample menu for an XXXXXXX male on your calorie level for 6 small meals
You should strive for weight training to build muscle mass and not cutting calories. Aerobic exercise will strengthen the heart and help to decrease body fat while strength training will build muscle and decrease body fat. Use both in combination with a low fat, high fiber diet high in lean proteins to achieve a lean body.
I hope this answers your question.
Regards,
Kathy Shattler, BS, MS, RDN

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