NUTRITION BASICS - EPISODE 8 - DIET PLAN DESIGNING

 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

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