How to make a diet adapted to your goals
We gathered the really essential information to build a diet from scratch, for you, and for your goals.
Do you want to gain muscle mass?
Read this guide.
Do you want to lose fat?
Read this guide.
We have summarized as much as possible all the information you need to be successful in designing a diet, and left 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 to calculate the approximate amount 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 do these calories come from? How are you going to achieve them?
Let's start with proteins.
Uses between 2g to 2.5g at most of 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 3000kcal diet, 20% corresponds to 600kcal, that is, 66g of fats.
What about carbohydrates?
Carbohydrates are responsible for filling the remaining calories in your meal plan.
All the calories left over to reach your daily caloric value, after having calculated the proteins and fats, must be filled with carbohydrates.
As you see it is very simple to know the quantities you need for each macronutrient, whether your goal is to gain muscle mass or lose fat.
As you lower calories when your goal is to lose weight, carbohydrates are the most severely cut, while, for example, proteins are barely affected.
When you try to gain muscle mass, you significantly increase your carbohydrates, and consequently your 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
- Turkey breast
- Red meat*
- Tuna Cans
- Lean Fresh Cheese
- Sweet potato
- Brown Rice / Rice
- Integral Mass / Mass
- Whole grain bread
- Peanut butter
- Dry fruits
Are these the only foods you should be consuming?
But they must be the ones that are most present in your diet.
Don't forget to also include vegetables like 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 is reduced.
When to eat
You already know the calories, the amount of macronutrients and the foods to use.
Your next question should be something like… so, when should I have my meals?
Do you need to eat every two hours?
There are two really important moments for you to eat, the pre and the post-workout.
Apart from these two moments, the ideal would be to divide the meals in the way that is most convenient for you, be it 3, 4, 5 or 6 meals a day.
The important thing will always be to reach the number of calories you need, as well as the amount of macronutrients that you calculated to reach those same calories.
The ideal, in order of importance, will be something like:
The rest of the meals, will only serve to reach the daily caloric values.
Supplements, supplements, supplements.
They are more and more in fashion.
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 one here:
You can use it is nutritional table to know the calories and macronutrients of the food.
Another very interesting tool to build your diet is the myfitnesspal.
If you still have any questions, use the comments area and ask your question.