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Free diet plan in 3 easy steps has three eating patterns:
(1) - low caloric intake
(2) - average calorie intake
(3) - high caloric intake
Calorie counting is not difficult and I will show you how to count
your daily caloric intake without any calorie counter:
Calculate your weekly caloric intake and divide it by 7 – this is the calorie count you will take on a day with average calorie intake (2). Let me assume that you have 2250 calories as a result (my example calculations below will be based on that count).
Counting fat grams:
Notice: 1 gram of fat has 9 calories.
Your daily caloric intake from fat must not be more than 20% of the average calorie intake (2):
=> 2250 * 0.20 = 450 calories.
Divide 450 calories by 9 and you will get how many grams of fat you should consume daily:
=> 450 / 9 = 50 grams (1.76 ounces).
Your main food sources of fat will be chicken, veal and fish.
Counting protein grams:
Notice: 1 gram of protein has 4 calories.
Recommended Dietary Allowance of proteins is 0.36 grams per pound of body weight. So if you weight 150 pounds, you should consume 54 grams of proteins:
=> 150 * 0.36 = 54 grams (1.9 ounces).
Multiply 54 grams by 4 and you will get how many calories of proteins you should consume daily:
=> 54 * 4 = 216 calories.
You have to break up your calorie intake into at least 3, better 4 meals a day.
Carbohydrate counting:
Notice: 1 gram of carbohydrates has 4 calories.
Subtract the calorie count of fats (450 calories) and proteins (216 calories) from the average calorie intake (2) (2250 calories):
=> 2250 - (450 + 216) = 1584 calories.
Divide 1584 calories by 4 and you will get how many grams of carbohydrates you should consume daily:
=> 1584 / 4 = 396 grams (13.9 ounces).
You have to break up your calorie intake into at least 3, better 4 meals a day.
Let me summarize what you’ve calculated in the long run:
Average calorie intake (2)
Calorie count you will take on a day with average calorie intake (2) is 2250 calories:
+ 50 grams (1.76 ounces) of fat (450 calories)
+ 54 grams (1.9 ounces) of proteins (216 calories)
+ 396 grams (13.9 ounces) of carbohydrates (1584 calories)
Low caloric intake (1)
The calorie count you will take on a day with low caloric intake (1) is 1778 calories:
+ 50 grams (1.76 ounces) of fat (450 calories)
+ 54 grams (1.9 ounces) of proteins (216 calories)
+ 278 grams (9.77 ounces) of carbohydrates (1112 calories)
Here the calorie count of carbohydrates is lowered by 30% of the calorie count of carbohydrates on a day with (2):
- 396 * 0.7 = 278 grams
- 278 * 4 = 1112 calories
High caloric intake (3)
The calorie count you will take on a day with high caloric intake (3) is 2566 calories:
+ 50 grams (1.76 ounces) of fat (450 calories)
+ 54 grams (1.9 ounces) of proteins (216 calories)
+ 475.2 grams (16.69 ounces) of carbohydrates (1900 calories)
Here the calorie count of carbohydrates is lowered by 20% of the calorie count of carbohydrates on a day with (2):
- 396 * 1.2 = 475.2 grams
- 475.2 * 4 = 1900 calories
(1*) caloric intake
Fats remain at the same level of 50 grams in all 3 eating patterns - (1), (2) and (3), except for the day with (1*) caloric intake - it is very similar to (1), but fat is increased with 10%:
- 50 * 1.1 = 55 grams (1.94 ounces)
- 55 * 9 = 495 calories of fat
The calorie count you will take on a day with (1*) caloric intake is 1823 calories:
+ 55 grams (1.94 ounces) of fat (495 calories)
+ 54 grams (1.9 ounces) of proteins (216 calories)
+ 278 grams (9.77 ounces) of carbohydrates (1112 calories)
Now, you have calculated all the calories you should take.
It's time to learn how to build your own diet plan.
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