When it comes to achieving your fitness goals, you need to consider three important factors which are Good Exercise, Healthy Diet, and Proper Rest.
If you miss even one of these factors, your progress can be hindered.
While focussing on your exercise and sleep, you need to pay extra focus on your diet because a good diet plays a crucial role in taking your fitness on another level.
When it comes to diet, the simple rule is, if you want to lose weight you need to eat a little fewer calories and if you want to gain weight you need to eat little extra calories.
Now, the question is how many calories less or extra?
If you can put 30 minutes, I can show you how to make a customized diet plan without any professional help.
I am using Harris-Benedict Formula and some basic calorie calculation methods to explain how you can calculate your calories as per your fitness goal (weight loss or weight gain).
So, let’s get started with making your diet plan according to your needs.
To make a diet plan, we are going to follow below steps:
- CALCULATE YOUR BMR (BASAL METABOLIC RATE)
- CALCULATE YOUR DAILY CALORIC INTAKE TO MAINTAIN THE CURRENT WEIGHT
- DECIDE YOUR GOAL
- DECIDE YOUR MACRONUTRIENTS
- HOW TO TRACK WEIGHT
- SAMPLE DIET PLAN
CALCULATE YOUR BMR (BASAL METABOLIC RATE)
First, we will understand what is Basal Metabolic Rate.
Our body needs a minimum number of calories to live. Even if you are not doing any physical activity, your body needs calories to perform activities such as breathing and pumping blood etc.
This minimum number is called the basal metabolic rate (BMR).
To calculate your BMR, click here and input your Age, Sex, Height, Weight and to get the number of calories required on daily basis.
CALCULATE YOUR DAILY CALORIC INTAKE TO MAINTAIN THE CURRENT WEIGHT
After calculating your BMR, we need to calculate the calories your body needs to maintain your current weight.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
|Activity Level||Activity factor|
|Sedentary (little or no exercise)||BMR x 1.2|
|Lightly active (light exercise/sports 1-3 days/week)||BMR x 1.375|
|Moderately active (moderate exercise/sports 3-5 days/week)||BMR x 1.55|
|Very active (hard exercise/sports 6-7 days a week)||BMR x 1.725|
|Extra active (very hard exercise/sports & physical job or 2x training)||BMR x 1.9|
For e.g., A person with Sedentary Lifestyle (whose BMR is 1700 calories) will multiply his/her BMR with 1.2 i.e. 1700*1.2 = 2040 calories per day.
DECIDE YOUR GOAL (WEIGHT LOSS OR WEIGHT GAIN)
After calculating your daily calories required to maintain the current weight, decide your goal.
Your goal can be to Lose Weight or Gain Weight.
According to The American College of Sports Medicine, Clients wishing to increase muscle mass should perform the exercises needed to enlarge muscle mass and slightly increase (by 300–400 kcal) daily caloric intake. Clients wishing to decrease body fat should make only subtle decreases (no more than 300–400 kcal, depending on body size) in daily energy intake while maintaining a vigorous conditioning schedule to maintain muscle mass.
In simple words, if you want to gain weight, you can increase your caloric intake by 300-400 calories and if you want to lose weight, you can reduce your caloric intake by 300-400 calories.
This will act as a starting point for you in achieving your goal.
As you progress further, if your goal was to lose weight, you can reduce 200-300 calories more until you achieve your target weight and if your goal was to gain weight, you can increase 200-300 calories more until you achieve your target weight.
For e.g., If your daily calories to maintain the current weight are 2000 calories and you want to lose weight. Then your starting point will be 2000-300= 1700 calories/day.
If your daily calories to maintain the current weight are 2000 calories and you want to gain weight. Then your starting point will be 2000+300= 2300 calories/day.
Do not forget to take diet breaks after 3-4 weeks of dieting as it is much needed for your body to get out of the dieting phase. The main benefit of this diet break is that it will boost your metabolism.
DECIDE YOUR MACRONUTRIENTS
You are going to divide your calories in macronutrients.
There are three classes of Macronutrients: carbohydrates, proteins, and fats.
All nutrients are equally important and we should not think of any individual nutrient is more important than any other nutrient.
According to The American College of Sports Medicine, recommended Energy (Calorie) Distribution for Physically Active Adults is:
- 6 to 10 g carbohydrate per kilogram of body weight (45%–65% of total calories)
- 1.2 to 1.7 g protein per kilogram of body weight (10%–35% of total calories)
- 20% to 35% of total calories from fat
Let’s take an example, if you are going to consume 2000 calories/day.
Then, your calorie distribution will be:
HOW TO TRACK WEIGHT
You are going to track your weight every week.
By tacking your weight, you will come to know if you are making any progress or not.
The healthy rate of gaining or losing weight is 1 pound (approximately 0.5 kg) every week.
Every day in the morning after taking a dump and before eating anything you need to weigh yourself. Try wearing minimum clothes possible as it will help you to measure your correct weight.
You need to weigh yourself every day and at the end of the week i.e. on the seventh day, you will take an average of seven days. That will be your weight for that week.
For e.g., If I weigh myself for seven days and values come out as:
|Day||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Weight in Kgs||74.8||74.1||74.5||74.9||75.1||74.5||74.1|
Then, my weight for the week will be 74.6Kgs
This is how you can track your correct weight.
SAMPLE DIET PLAN
This is a sample diet plan for a person consuming 2100 calories/day.
Note: I use an app called MyFitnessPal to track my daily calories and macros.
I created the below diet plan using the same app.
Total Calories- 2100 calories/day
|Before workout in the morning||Tea|
1 Medium size Banana
|Post workout||1 scoop whey protein||122|
|Lunch||1 bowl daal|
3 Wheat Rotis(50g each)
2 Egg omelet
1 Medium size Apple
100g Paneer with two whole-grain bread slices
|Dinner||1 bowl daal|
2 Wheat Rotis(50g each)
200 ml Milk
I hope now you know how to create your own diet plan.
At first, you will take a little time, but as you do it more often you will become pro at it. Last but not least, I wish you good health and all the happiness in the world!
If you have any queries regarding the e-book, you can comment down below and I will reply on the same.