Custom Diet Plans: Calculating Your Calorie Intake

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 you can use to work out a diet plan that is right for you. First, you need to calculate your total energy allowance, based on your height, weight, basal metabolic rate, and physical activity level. You can then distribute this energy across carbohydrates, proteins, and fats.

Calculating total energy allowance

To calculate a diet plan, you must first calculate your total energy allowance, or Total Daily Energy Expenditure (TDEE). This is the number of calories you need to consume to maintain your current body weight. To calculate your TDEE, you need to consider your basal metabolic rate (BMR) and your activity level.

Your BMR is the number of calories you would burn if you were in bed all day. It is based on your weight, height, and age. There are different formulas to calculate BMR for men and women:

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 calculated your BMR, you need to factor in your activity level using the Harris Benedict Formula. The formula takes into account your job, daily routine, and training regimen. The activity level multipliers are as follows:

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

After calculating your TDEE, you can determine your target daily calorie intake, depending on whether your goal is to lose weight, maintain weight, or gain weight. It is important to note that these calculations provide an estimate, and you may need to make adjustments based on your progress and specific goals.

Additionally, as you lose or gain weight, you will need to recalculate your TDEE using your new weight to ensure your diet plan remains accurate and effective. This is because your calorie needs will change as your weight changes.

Distributing energy across food groups

When it comes to distributing energy across food groups, it's important to understand that there is no one-size-fits-all approach to diet plans. Each person has unique characteristics, including weight, height, age, sex, and activity levels, which influence their energy requirements.

That being said, a balanced diet typically involves distributing energy across carbohydrates, proteins, and fats. These are known as macronutrients, and they play a crucial role in providing our bodies with the fuel they need to function optimally.

Carbohydrates are a primary source of energy, and they can be found in foods like fruits, vegetables, grains, and legumes. When planning your diet, ensure that you include a variety of these foods to benefit from the different vitamins, minerals, and antioxidants they offer. Aim for at least three different colours on your plate at each meal.

Proteins are essential for muscle repair and growth and can be sourced from animal-based foods like meat, fish, dairy, and eggs, as well as plant-based sources such as beans, legumes, and nuts. The recommended daily protein intake varies based on body weight and activity levels. For example, less active individuals should aim for 1.2g of protein per kg of body weight per day, while those who are more active should target 2g of protein per kg of body weight per day.

Fats, specifically saturated fats, should be monitored and limited in your diet. Foods like beef, lamb, pork, cream, butter, and cheese contain high levels of saturated fat, and your daily intake should ideally be 5-6% of your total calorie intake.

To calculate your total energy allowance, you can use your height, weight, basal metabolic rate (BMR), and physical activity level as indicators. The Mifflin-St Jeor equation and the Harris-Benedict formula are tools that can help you estimate your caloric needs based on these factors. Once you've calculated your total energy allowance, you can then distribute it across the aforementioned food groups, taking into account any specific dietary goals or restrictions you may have.

Meal planning

• 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)

Then, you need to factor in your activity level using the Harris Benedict Formula:

• 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

Once you have calculated your total energy allowance, the next step is to distribute this energy among carbohydrates, proteins, and fats. It is recommended that you get plenty of fruits, vegetables, and whole grains, as well as lean meats, beans, eggs, and nuts.

When it comes to meal planning, it is important to focus on variety and colour. This means including a range of different fruits and vegetables, as the colour pigments represent powerful antioxidants and vitamins that can fuel our bodies. You can also add in grains and legumes. A helpful tip is to aim for at least three different colours on your plate at each meal, which can be from a vegetable, fruit, grain, or legume.

In addition to colour, it is also important to consider portion control. This means understanding how many calories you should be consuming and then measuring out appropriate portions. There are online tools that can help you with this, such as MyFitnessPal.com, or you can manually calculate your suggested caloric intake using the formulas mentioned above.

Finally, it is recommended that you eat regularly and not skip meals, as this can lead to overeating and unhealthy food choices. Instead, aim to eat a meal every three hours to maintain high energy and focus.

Calorie counting

To calculate your daily calorie needs, you can use a formula known as the Mifflin-St. Jeor equation, which takes into account your height, weight, age, and gender. Here is the formula:

• For males: calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) + 5
• For females: calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) - 161

After calculating your basal metabolic rate using the above formula, you then need to factor in your activity level. There are five different levels of activity: sedentary, lightly active, moderately active, very active, and extra active. Each level has a corresponding number that you multiply your basal metabolic rate by to get your total daily energy expenditure (TDEE).

Once you know your TDEE, you can adjust your calorie intake based on your weight loss or weight gain goals. For weight loss, it is generally recommended to create a calorie deficit by reducing your calorie intake by 500 calories per day, which should result in a loss of about 1 pound (0.5-1 kg) per week. However, it is important to note that weight loss varies from person to person, and other factors such as physical activity, dietary adherence, and metabolic rate also play a role.

While calorie counting can be a useful tool for weight management, it is not the only factor to consider when creating a diet plan. The quality of the food you eat is also important. A well-balanced diet should include a variety of whole, unprocessed foods, such as non-starchy and starchy vegetables, fruits, lean protein sources, whole grains, healthy fats, and dairy. It is also important to limit highly processed foods, added sugars, and unhealthy fats.

Portion control

There are several methods to control portions and ensure you are consuming a healthy amount of food. Firstly, it is important to understand the difference between a portion and a serving. A portion is the amount of food you choose to eat, whereas a serving is the amount listed on a product's nutrition label. For example, a serving of microwave popcorn is 3 cups, but if you eat a full-size bag, your portion is 6 cups, which is double the serving size and nutritional values. Thus, it is important to be mindful of portions and adjust your intake according to your nutritional needs and goals.

One method to control portions is to use smaller plates and bowls. This limits the amount of food you can serve and tricks the mind into thinking there is more food. Another tactic is to measure food with cups and a weight scale rather than estimating by eye, as research suggests most people are not good at estimating portions. Filling half your plate with fibrous, low-calorie vegetables is another way to control portions, as it helps control calories while still allowing you to feel full.

Additionally, drinking a glass of water around 20 minutes before a meal can help you feel more satisfied and reduce calorie intake. Mindful eating practices can also aid in portion control. This includes eating slowly, eliminating distractions, and stopping halfway through a meal to assess hunger and fullness levels. Keeping a food diary or using a food-tracking app can also help you become more aware of your portion sizes and overall calorie intake.

Portion-control dishes, such as plates with built-in portion guides or smaller dishes, can also be a helpful tool. Using a digital scale to measure food portions, especially when starting a weight-loss plan, is another accurate method to ensure you are consuming appropriate amounts.

Remember, portion control should not be overly restrictive. It is important to have some flexibility and allow yourself to enjoy treats in moderation.

Frequently asked questions