Tolong laaa amalkan. I since makan goji berry kulit glowing yaa. Red dates pun. White fungus kaya kolegen, pengganti bird nest. Cost friendly. Hehehhee

It’s just a rough guide. In the end it depends on your daily activity , weather , health etc. Jangan pula sebab berat badan kurang ..minum air kurang tapi workout and then dehydrated.