Olympic swimmer, Michael Phelps once admitted to eating about 12, calories a day in 6. A healthy calorie diet includes a balance of macronutrients — carbohydrates, protein and fat — which will help you get all the micronutrients — vitamins and minerals — you need for energy and wellbeing.
Calorie intake can be quite different even in people who look alike. This is because it is dependent on multiple factors such as age, amount of physical activity, height and weight, hormones, medication and general state of health However, as a general rule, average women have calories to maintain their weight and about calories to lose about half a kilogram per week. Men, on the other hand, need 2, calories to maintain, and 2, to lose weight. To resume, you need to cut your typical daily calorie intake by calories per day to lose about one kilogram per week.
That being said, there are some exceptions to the rule 2 :. Check out the BetterMe app and set this plan in motion! Yes, you can. This is commonly known as bulking. For anyone who constantly lifts weights and wants more muscle, this diet could be appropriate for you 4.
Sometimes bodybuilders can exercise and eat calories per day to gain muscle and lose some body weight without losing already existing muscle 3. This is commonly known as a cutting diet. If you are not sure where or how to begin, this simple five-day calorie diet meal plan can help you get started:. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable! Yes, it is possible. Being on a ketogenic diet does not mean that you cannot hit the micros and macros required for the calorie diet plan.
Here is an example of a one-day menu to give you an idea of how to eat:. But this is entirely reliable on how many calories you were previously eating per day. If you are struggling with your weight and do not know how much calories you are currently consuming, you can start by downloading a fitness app that has a calorie counter.
Input all the meals you eat in a day, and it will let you know the final amount. If the final number is above , then this diet might help. To figure out your own caloric needs, how those calories get broken down into macro ratios, and how many grams of each macronutrient you should eat per day, you'll have to do a little math.
It's not hard, though. If you passed fifth grade, you should be fine. Use our calorie calculator to determine your total daily caloric intake. If you have a desk job, we suggest that you estimate light or moderate activity on your activity level, even if you hit the gym hard days per week.
Once you have your caloric intake figured out, it's time to choose a macro ratio. Once you know your macro ratio, it's time to put those percents to good use and turn them into actual calories. In that case, 40 percent of your total 1, calories would come from protein; 40 percent 1, calories would come from carbs; and 20 percent calories would be from fat. When you know how many calories you should eat from each subgroup, divide them by the calories in 1 gram of each macro.
A gram of carbohydrate has 4 calories, one gram of protein has 4, and one gram of fat has 9. Every day, you'll aim to eat grams of protein, grams of carbs, and 55 grams of fat. Once you know those numbers, all you have to do is fill them in with actual food like we've done here. Yogurt and cucumber. Scale to: 1 meal 2 meals 3 meals Cucumber.
Recipe has been scaled from original by 2. Scale to: 1 meal 2 meals 3 meals Avocados. Eggs with tomato and avocado. Scale to: 1 meal 2 meals 3 meals Eggs.
Cook eggs according to your desired preference, seasoning with salt and pepper we recommend poaching, but any method is good! Lay tomato slices down on a plate and top with avocado, basil, then eggs. Scale to: 1 meal 2 meals 3 meals Grapes. Easy garlic chicken. Scale to: 1 meal 2 meals 3 meals , 24 oz Boneless skinless chicken breast, raw. Recipe has been scaled from original by 1x. Place coated chicken in a lightly greased 9x13 inch baking dish. Bake in the preheated oven for 45 minutes to 1 hour.
Olive oil drizzled lima beans. Scale to: 1 meal 2 meals 3 meals Black pepper. Once drained, add in olive oil, salt, and pepper; stir until butter is melted. Toast with butter. Scale to: 1 meal 2 meals 3 meals , 1 slice s Bread. Boiled eggs. Scale to: 1 meal 2 meals 3 meals , 3 egg s Eggs. Recipe has been scaled from original by 1. Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
Place the eggs in a small sauce pan and cover with water. Bring water to boil and continue boiling until eggs reach desired doneness. Typically, mins from point of boiling for soft boiled eggs and mins for hard boiled eggs. Peel the eggs, season to taste salt, pepper, sriracha are all good and eat. Roasted almonds. Sunflower seeds. Scale to: 1 meal 2 meals 3 meals Sunflower kernels. Avocado tuna salad sandwich. Scale to: 1 meal 2 meals , 1 sandwich es Black pepper.
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended. Lowfat Greek yogurt. First, if you have been taking less than calories and are beginning to work out for muscle gains, you may want to crank up your calorie intake to or more. Also, a bodybuilder may go for calories to lose some body fat but also end up adding muscles without impacting the already achieved muscle mass. Note: if you are not sure whether calories a day is enough to build muscles, consider trying it for 14 days while monitoring your weight to see the weekly gains.
A calorie diet can be used by anybody depending on their weight and fitness goals. The key is to understand the underlying body mechanisms, observe your progress, and make nutrition adjustments where necessary. Did you enjoy this article? Share it!
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