HOW TO DESIGN YOUR OWN DIET PLAN To watch the video in hindi:- https://youtu.be/U-hV-pfPa2Q In order to lose weight, you have to eat calor...
HOW TO DESIGN YOUR OWN DIET PLAN
To watch the video in hindi:- https://youtu.be/U-hV-pfPa2Q
In order to lose weight, you have to eat
calories less than your maintenance calories
Means you have to be in a calorie deficit
state
Here I am not going to tell you about different diets but I will tell you how actually you lose weight
TO DESIGN YOUR DIET PLAN
Step 1. You have to check out your
maintenance calories for that there are many online calculators available
One is tdeecalculator.net
Step 2. Fill in your basic details like
height, weight, age, and activity level
Step 3. It will give you an approximate
calorie requirement for you
Step 4. Now if you want to lose weight cut
300-500 calories and if you want to gain weight add 300-500 calories to it
Step 5. Split the macro requirements
Protein(g) = 1.2-1.8* bodyweight(kg)
Fat(g) = 0.30-0.40*target calories/9
Carbs (g) = Remaining calories
For example
There is a person Rahul age 25 weight 70 kg height 170cm and doing light workout and want to lose weight
First, calculate his maintenance calories
from the online calculator
Maintenance calories are 2546
BMR 1643
Want to lose weight cut 300-500 calories
So, calories for weight loss area 2246
The macro split will be
Protein = 1.5*70 = 105g
1 g protein = 105*4 = 420 Cals
Fat = 0.30* 1965/9 = 73g 1 g fat = 65*9 = 657Cals
Carbs = Total calories - Cals of protein
and Cals of fat/4 1 g carb =
2265 – (420+657) = 1123/4 = 280g
To lose weight Rahul has to consume 2200 calories daily and 105g protein 73 g fat and 280g of carbs
Note:- 1. there is no magic diet and no fattening food all you should focus on is how many calories you consume a day
2. It is fixed that we have to consume the exact same amount of macros in order to lose weight or gain as long as you intake your target calories you will achieve your goals
ratios of the macros could change slighty
As long as you consume calories less than you burn you will lose weight
That's it for this article guys. I hope this article will help you to better understand how to design your own diet plan
Thanks for Your Time
Team Califit India
For Online Personal Training
Drop a mail at asliathenics@gmail.com
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