How to design your own nutrition plan ?

Everyone would like to lose weight or gain weight depending on their body type. But to lose or gain weight, first you need to understand the nutritions required. As per the saying “ You are what, you eat”. We will guide you to make your own nutrition plan as per your requirement. Your body status is completely dependent on the calories you take. Sometimes , it is inherited from your genetics. But whatever may be the case, you can still lose or gain weight if you follow this nutrition calculator plan.

Before we start calculating, we need to have a check on our body weight,, body fat and Basal metabolic Rate. Many people get confused about BMR and BMI. BMR is the number of calories our body burns, even if we don’t do any activities and rest in the bed whole day. Whereas BMI or body mass index is the measurement to check whether the person has the right weight according to his height.
It can be calculated by a simple formula,
i.e BMI = (Weight in kgs)/(height in metres)2
If the BMI is below 18= Lean or Less weight.
BMI between 18 to 24= Normal weight
Between 24 to 30= Overweight
And if the BMI is above 30 = Obesity (High risk).

To calculate the calories consumption, let me take my information for instance.

Body weight= 62 kgs
Body fat= 6%
Fat weight = body weight * body fat
= 62*.06= 3.72 kgs
Lean weight = body weight- fat weight
= 62 – 3.72
Lean weight = 58.28 kgs
To calculate BMR we have 2 formulas
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
For instance in my case BMR at rest = 66 + 849.4 + 875 – 217.6  = 1572.8 calories.
And BMR in motion = 2580 calories.
Usually BMR at motion varies depending on the physical activity we do on day to day basis.
So the average calories intake = (BMR at rest + BMR at motion)/2
                          = (1572.8+2580)/2
Average calories = 2076.2.

Now let us see the protein we need to consume daily to meet the above calories.
We need to consume 1 to 1.5 grams of protein per kg of lean weight.

As per my info:
1gram * 58.28 = 58.28 grams
1.5 grams *58.28 = 87.42 grams
If you are at rest or no physical activities, then you need to consume 58.28 grams of protein. Whereas, if you are working out daily, then you need to consume 87.42 grams of protein.

Fats consumption:
0.35 to 0.5 grams of fats per kg of lean weight
0.35 grams * 58.28 = 20.39 grams (Normal)
0.5 grams * 58.28 = 29.14 grams (Workout)

Conversion of grams to calories
Protein : 1 gram = 4 calories.
Carbs : 1 gram = 4 calories.
Fat : 1 gram = 9 calories.

Meal Strategy for the one who workout daily:
Protein: 1 gram = 87.42 grams * 4 = 349.6 calories.
        Fat : 1 gram = 29.14 grams * 9 = 262.2 calories.

Total calories = 611.8 calories.

Carbohydrates Intake:
Protein + fat
= 611.8 calories.
Carbs in calories = Avg calories – (protein in cal + fat in cal)
= 2076.2 – 611.8 =1464.4 calories
Carbs in grams = 1464.4/4 = 366.1 grams.

Final calculation of calories
Protein : 87.42 grams, 349.68 cal
         Fat : 29.14 grams, 262.2 cal
     Carbs: 366.1 grams, 1464.4 cal
Total calories/day = 2076.28 calories

 I have considered my information to calculate the nutrition plan in the above scenario. Similarly, you can make your own meal or nutrition plan as per the above guide.

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This article was written by Adarsh

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