Coming up with a diet plan can be a daunting task when you are just getting started. The good news is that it isn’t overly complicated once you understand the basics. The hardest part of any diet plan is consistency. We will go over the basics of coming up with a macro plan to give you an idea of where to start.
This article is not written by a registered dietitian and isn’t intended to be used as a meal plan. It is meant to serve as the very basics of where to get started. Every individual is different and will have different needs. We recommend speaking with a dietician and/or medical professional prior to starting a new diet plan.
MACRONUTRIENTS:
There are 3 macronutrients you will need to pay attention to. These are fat, protein, and carbohydrates. Protein and carbohydrates are equal to 4 calories per gram while fat is equal to 9 calories per gram. All this means is that if you eat 100g of protein you would have eaten 400 calories. If you eat 100g of fat you would have eaten 900 calories. This is important to keep in mind because diets that are high in fat also tend to be high calorie which may not be ideal when attempting to lose weight.
1g Protein = 4 Calories
1g Carbs = 4 Calories
1g Fat = 9 Calories
Goal with Diet:
Next, you need to decide what you goal with your diet is. There are three options:
Gain weight for those looking to put on muscle
Lose weight for those looking to lose body fat
Maintain for those who are looking to maintain their current weight.
Each goal will have different dietary requirements. We will do a sample calculation showing how to calculate calories and macros for each goal.
Estimating Daily Calories Needed:
I must reiterate that this is a very basic level of calculation. We have used it successfully with thousands of clients over the years, but it is not always the best for every individual.
A general rule of thumb is to multiply your current bodyweight by 12, 15, or 18 depending on your goal. 12 for losing weight, 15 for maintaining, and 18 for gaining. To illustrate using a 200-pound person for reference:
200lbs x 12 =2400 Calories per day to lose weight
200lbs x 15 = 3000 Calories per day to maintain weight
200lbs x 18 = 3600 Calories per day to gain weight
Calculating Macronutrients:
We typically recommend the following breakdown as a starting point for most of our clients. These calculations will be based on a 200lb person who is looking to lose weight.
Protein = 1g per pound of bodyweight
Fat = .5g per pound of bodyweight
Carbs = Whatever is left
The math would be as follows:
Protein = 1g x 200 = 200g of protein
200g of protein x 4 = 800 Calories. Remember, each gram of protein is equal to 4 calories.
Fat = .5g x 200 = 100g of fat
100g of fat x 9 = 900 Calories. Each gram of fat is equal to 9 calories
Carbohydrates = (Total calories needs - Calories from protein and fat) / 4
Carbs = (2400 - 1700) / 4
*the number 1700 comes from adding the calories from fat and protein calculated above
Carbs = 700 / 4
Carbs = 175 grams.
So, the macronutrient goal of a 200- pound person trying to lose weight would breakdown to:
2400 calories
200g of Protein
175g of Carbs
100g of Fat
The same calculations can be used for individuals of any size with any goal. High levels of protein are important for gaining and retaining lean muscle mass whether the goal is to gain or lose weight.
Carbs are typically just enough for energy throughout the day. We recommend trying to time most of your carbs around your workout routine (within 2 hours of your workouts if possible). This will help provide extra energy needed to maximize your workouts.
The amount of fat may seem like too much to a lot of people, but it is important to remember that fat is not the enemy and is, in fat, an important part of your diet. Fat is needed to regulate hormones in your body so ensuring that you get enough is paramount.
Conclusion:
Hopefully this will give you a good idea of how to start your diet journey in a healthy way. The numbers can be modified easily for any goal and will work for the majority of people. The hardest part of any diet plan is consistency. No matter how well planned it is, it won’t do any good if you are unable to follow it day in and day out. So, pick foods that fit your macros but also pick foods that will allow you to enjoy what you eat every day. Good luck!
*Reminder that this guide is just the basics of diet planning and was not written by a registered dietician. We recommend speaking with a medical professional or dietician before starting a new diet plan as not all people have the same dietary needs.
