Hi, I have briefly read through this thread, and have learned that proper weight loss need cardio + muscle building.
So I'd like to ask for opinion, currently I'm a 29y/o male, 173cm, 78.6kg, my aim is to reduce to 70kg
I intend to do some muscle building for higher BMR, not so much intention on the bulky muscular look though. Just started for swimming for around 2 weeks

So based on the siggy from alien9, my BMR is 1797kCal, at the moment I swim 5 times per week, each time 2km in one hour, and TDEE would be 1797*1.55=2785
So for weight loss so I aim at 80% of TDEE, with daily calorie intake of 2228?

My weekday diet:
Breakfast: Milo+Milk+Oat = 440kCal
Lunch: Usu only drink milk = 160kCal
Dinner: Mixed rice (1 vege, 2 portions of tofu, rice), not sure how much kCal, + Nescafe 3 in 1 87kCal
Supper sometimes will take 3-4 pieces of cookies

Weekend diet:
Brunch: instant mee around 400kCal, coffee 190kcal, egg white usu from 4 eggs
Afternoon sometimes milk 160kCal
Dinner type not fixed, sometimes Nasi goreng+ayam pandan+drink, sometimes others, I let myself eating freely on weekends as long as portion is not too large/overeating
So my diet calorie intake at the moment is too low? need to add more calorie intake in the form of protein? please advice.

Regarding muscle building, there is no nearby gym for me to go. So is it feasible to do this by using dumbbell? So my training regime would be cut down on swimming and
spending time on dumbbell?

Thanks in advance for advice and enlightenment

will take note. thanks for advice!

There are a lot of useful information starting from Page 1 of this thread. Reading them all definitely will benefit you a lot.

I have a pdf file from one of the forumer here, 22 pages of tables of Malaysian food calorie. It may not be complete, but nice to have. PM if you want.