Designing A Personalized Diet Plan: Calorie Counting Basics

There is no one-size-fits-all diet plan, as people have different body shapes, sizes, and activity levels. However, there are some simple calculations and guidelines to help you work out a diet plan that is right for your body and your goals. First, you need to calculate your total energy allowance, which is based on your height, weight, basal metabolic rate, and physical activity level. You can then distribute this energy across carbohydrates, proteins, and fats.

Calculating your total energy allowance

Your basal metabolic rate (BMR) represents the number of calories your body burns at rest. In other words, it's the energy your body needs to perform essential functions like breathing, circulation, and cell repair. The Harris-Benedict equation is a commonly used formula to estimate your BMR:

For men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

For women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)

Once you've calculated your BMR, the next step is to factor in your activity level. The Harris-Benedict formula provides multipliers based on different activity levels:

• Little or no exercise: BMR x 1.2
• Lightly active (light exercise/work 1-3 days per week): BMR x 1.375
• Moderately active (moderate exercise/work 3-5 days per week): BMR x 1.55
• Very active (hard exercise/work 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise/work 6-7 days a week): BMR x 1.9

By multiplying your BMR by the appropriate activity level multiplier, you'll determine your total daily energy expenditure (TDEE). This represents the total number of calories you burn in a day, including both resting metabolic rate and activity.

However, it's important to note that these formulas provide estimates, and individual variations may exist. For a more precise calculation, you can consider taking a Resting Metabolic Rate (RMR) test to determine your exact metabolism.

After calculating your TDEE, you can then decide on your calorie goal, whether it's weight loss, weight gain, or weight maintenance. If your goal is weight loss, you would aim to consume fewer calories than your TDEE, creating a calorie deficit. Conversely, for weight gain, you would consume more calories than your TDEE. For weight maintenance, your calorie intake would match your TDEE.

It's important to remember that your energy allowance is not just a number; it represents the fuel your body needs to function optimally. Therefore, it's crucial to ensure that your diet plan includes a balanced distribution of macronutrients, including carbohydrates, proteins, and fats, to support your overall health and well-being.

Distributing energy across food groups

When it comes to creating a diet plan, it's important to remember that there is no one-size-fits-all solution. Each person's dietary needs are unique and depend on various factors such as their weight, height, age, sex, and physical activity level. That being said, there are some general guidelines that can help you distribute your energy intake across different food groups in a healthy and balanced way.

Firstly, it's important to calculate your total energy allowance. This will depend on your basal needs, which take into account your height, weight, and physical activity level. Once you have determined how many calories you need each day, you can start thinking about how to distribute those calories across the three primary sources of energy: proteins, fats, and carbohydrates.

A balanced diet typically includes a variety of food groups and ensures that you're getting sufficient nutrients. According to the World Health Organization (WHO), a healthy diet is adequate, diverse, balanced, and moderate. This means that it meets your energy and nutrient needs, includes a variety of nutritious foods, balances energy sources, and limits unhealthy foods.

When distributing your energy intake across food groups, it's important to prioritize whole, unprocessed foods. The WHO recommends eating at least 400 grams of fruits and vegetables per day, as well as legumes, whole grains, and nuts. They also advise limiting your intake of fats to no more than 30% of your total caloric intake, with a preference for unsaturated fats over saturated and trans fats.

The Harvard School of Public Health recommends getting your protein mostly from plant sources, such as lentils, beans, nuts, seeds, and whole grains, while limiting processed meats. They also suggest that healthy fats, like those found in vegetable oils, nuts, seeds, and fish, are necessary and beneficial.

In addition to the types of food you eat, the timing of your meals can also impact your body composition. Some research suggests that fat intake at night is associated with higher body mass index, body fat percentage, and waist circumference in men, while morning food intake is associated with lower values.

Remember, it's always a good idea to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet. They can provide personalized advice and ensure that your diet plan is safe and aligned with your health goals.

Meal planning

Calculate Your Total Energy Allowance :

Firstly, determine your total energy allowance or daily calorie target. This calculation is based on several factors, including your height, weight, basal metabolic rate (BMR), and physical activity level. Your BMR represents the number of calories you would burn if you were at rest for the entire day. You can calculate your BMR using the following formulas:

• Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)
• Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)

Once you have your BMR, you can calculate your total daily energy expenditure (TDEE) by multiplying it by a factor that represents your activity level.

Distribute Your Energy Intake:

After determining your total energy allowance, the next step is to distribute this energy among carbohydrates, proteins, and fats. This distribution is essential to ensure a balanced diet that provides your body with the necessary fuel and nutrients.

Create a Meal Plan:

Now, it's time to create a meal plan that incorporates your calculated energy intake and macronutrient distribution. Here are some tips to help you build a nutritious and enjoyable meal plan:

• Experiment with Different Foods: Don't be afraid to experiment in the kitchen. Try new foods, recipes, and approaches to healthy eating. This experimentation will help you build confidence in the kitchen and a deeper understanding of how different foods and portion sizes affect your body.
• Embrace Color and Variety: Aim for a colorful plate by including a variety of fruits, vegetables, grains, and legumes. The different color pigments in these foods represent powerful antioxidants and vitamins that can fuel your body and enhance your fitness regimen. Try the #3ColorMeal Challenge, where you aim to eat at least three different colors at each meal.
• Eat Regularly: Avoid skipping meals to lose weight. Instead, aim to eat regularly, approximately every three hours. This helps maintain high energy levels and can improve performance and focus.
• Practice Portion Control: Understand and practice healthy portion control. When starting, it's beneficial to measure and count calories to familiarize yourself with serving sizes. A helpful tip is to use smaller plates, as we tend to fill larger plates with more food than we should eat.
• Build a Food List: Decide on the foods you want to eat and create a food list. Include a variety of options and don't forget to add a "wildcard" item—something you haven't had in a while or a new food you'd like to try.
• Find Suitable Recipes: Once you have your food list, search for recipes that incorporate those ingredients. Keep it simple and explore various online platforms, such as Instagram, Pinterest, and fitness websites, for healthy recipe ideas.

Track Your Progress and Make Adjustments:

Finally, remember that meal planning is an ongoing process, and it's important to track your progress and make adjustments as needed. Here are a few tips to help you stay on track:

• Monitor Your Food Intake: Consider using a food tracking app, such as MyFitnessPal, to accurately track your food intake, calories, and macronutrients. This will help you ensure that you're staying within your calculated energy allowance and meeting your nutritional goals.
• Be Flexible and Listen to Your Body: Eat when you're hungry and be mindful of your body's needs. Don't deprive yourself of calories, especially before exercising or important events where you need to be cognitively alert.
• Make Healthy Swaps: Identify the less-than-healthy foods you love and find healthier alternatives. It may take some effort, but it's worth it to develop a consistent and enjoyable eating pattern.
• Seek Professional Guidance: Remember that everyone is unique, and it's always best to consult with a healthcare professional or a registered dietitian before starting any new diet or exercise regimen. They can provide personalized advice and ensure your meal plan aligns with your specific needs and goals.

Portion control

Use smaller dinnerware

Research suggests that using large plates can make food appear smaller, often leading to overeating. Opting for a smaller plate can help curb this tendency.

Use your plate as a portion guide

A general rule of thumb is to fill half your plate with vegetables or salad, a quarter with protein, and a quarter with carbohydrates. High-fat foods should be a small portion in the centre of the plate.

Use your hands as a guide

As a rough guide, a portion of high-protein foods is a palm-sized serving for women and two palm-sized portions for men. For fruits and vegetables, a cupped handful is a good portion size. Carbohydrates should be a fist-sized portion for women and two fist-sized portions for men, while high-fat foods should be a thumb-sized portion for women and two thumb-sized portions for men.

Be aware of suitable serving sizes

It can be helpful to invest in a scale or measuring cups to correctly assess your food intake. Reading food labels and knowing the recommended serving sizes for different foods can help you moderate your intake.

Ask for smaller portions when eating out

Restaurant portion sizes tend to be larger than what you would usually eat at home. You can ask for a half portion or a children's dish, or share a meal with someone.

Drink a glass of water before meals

Drinking a glass of water 30 minutes before a meal can help you feel less hungry and prevent overeating.

Calorie tracking

There are several calorie-tracking apps available, often featuring large databases of foods, barcode scanners, and integration with other devices to help make tracking easier and more accurate. Some apps also offer additional tools and insights, such as tracking macronutrients, vitamins, and other micronutrients, as well as providing meal plans and recipes. These apps can be a convenient way to monitor calorie intake and make informed dietary choices.

Online calorie calculators can also be used to determine an individual's recommended daily calorie intake, taking into account factors such as weight, height, age, sex, and physical activity level. This information is used to calculate the Total Daily Energy Expenditure (TDEE), which is the number of calories needed to maintain one's current body weight. From there, adjustments can be made depending on whether the goal is weight loss, weight gain, or maintenance.

It is important to note that calorie needs are highly individualised, and one's level of physical activity can significantly impact the recommended intake. As such, it is essential to be honest when inputting information into these calculators and to make adjustments as needed based on progress and changes in weight.

Frequently asked questions