We've gathered the really essential information to build a diet from scratch, for you, and for your goals.
You want to gain muscle mass?
Read this guide.
You want to lose fat?
Read this guide.
We have summing up all the information you need to be successful in developing a diet, and we leave only the essentials.
First of all, let's calculate how many calories we need for our diet.
To do this, we will use the Harris-Benedict equation, which is a simple formula for calculating the approximate value of calories you need.
Enter the data below to find out how many calories you need for your diet.
According to your goal, the number of calories you need is different.
If you want to gain muscle mass, you need more calories than if you want to lose weight.
Now that you know how many calories you need, it's time to move on to the second part, which is where these calories come from? How are you going to hit them?
Let's start with the proteins.
It uses between 2g and 2.5g maximum protein per kilo of body weight.
That is, if you weigh 80kg, you use 160g of protein in the case of 2g per kilo of body weight.
Then we move on to the fats.
Fats should make up about 20 to 25% of your daily calories.
Therefore, in a diet of 3000kcal, 20% corresponds to 600kcal, i.e. 66g of fats.
What about carbohydrates?
Carbohydrates are responsible for filling the remaining calories in your food plan.
All the calories left to reach your daily calorie value, after you have calculated the proteins and fats, must be filled with carbohydrates.
As you see, it's very simple to know the amounts you need for each macronutrient, whether it's your goal to gain muscle mass or lose fat.
As you lower your calories when your goal is to lose weight, carbohydrates suffer the most from cutting, while for example proteins are little affected.
When you seek to gain muscle mass, you significantly increase carbohydrates, and consequently calories.
Now that you know how many calories you need, and how to use macronutrients to fill them, let's move on to the best foods you can use in your diet.
- Chicken Breast
- Peru Breast
- Red Meat*
- Tuna Cans
- Lean Fresh Cheese
- Sweet Potato
- Brown Rice / Rice
- Whole Mass / Pasta
- Wholewheat Bread
- Olive oil
- Peanut Butter
- Dried Fruits
Are these the only foods you should eat?
But they must be the ones who are most present in your food.
Don't forget to also include vegetables such as broccoli, because although they are weak in terms of macronutrients, they are excellent sources of micronutrients, such as vitamins and minerals.
*These are also valid sources of fats, hence the number of foods in fats are reduced.
When to eat
You know the calories, the amount of macronutrients and the foods to use.
Your next question must be something like… so, when should I make my meals?
Do you need to eat twice in two hours?
There are two really important moments to feed, are pre- and post-workout.
Apart from these two moments, the ideal will be to share meals in the way that is most convenient, whether 3, 4, 5 or 6 meals daily.
The important thing will always be to reach the number of calories you need, such as the amount of macronutrients you calculated to reach those same calories.
The ideal, in order of importance, will be something like:
- Before bed
The rest of the meals will only serve to achieve the daily caloric values.
Supplements, supplements, supplements.
They're getting more and more fashionable.
Do you need them?
But you can use them.
The two best supplements are whey protein and creatine, and you can consult our guide for each of them here:
Any more questions?
You can use this nutritional table to know the calories and macronutrients of food.
Another very interesting tool to build your diet is myfitnesspal.
If you still have any questions, use the comments zone and ask your question.