Nutrition - Customize Your Own Eating Plan

How to Customize your own Eating Plan in 3 Easy Steps

1. Determine how many calories you should be eating.
2. Determine how many grams or protein, carbs and fat you should be eating daily.
3. Determine suitable meals and final eating plan.

1. Determine how many Calories you should be eating daily

• The charts below will give you an estimate of your daily calorie requirements based on your weight and height.
• To lose body fat and tone you should alternate your calorie intake between 70% and 100%.
• To gain muscle mass you should vary your intake between 100% and 125%.

Take note:

* Varying your caloric consumption keeps your body from adapting to any permanent changes in energy intake
(i.e if you drop your calorie intake your body will adjust to only burning off that amount of calories daily)
* The charts are relatively accurate but should be used as guidelines and there are some exceptions:

• Individuals with extremely high metabolic rates may need to consume more calories.
• Individuals with extremely low metabolic rates may need to consume less calories.
• Individiuals with very high activity levels will burn more calories than individuals with low activity levels.
  

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Daily Calorie Requirements Chart		54 kb

 

2. Determine how many Grams of Protein, Carbs and Fat you should be eating daily

After calculating your requried calories as per the table above allocate these calories according to your goal:

	Protein	Carbohydrates	Fats
Fat Loss:	35%	45%	20%
Muscle Gain / Fat Loss:	35%	50%	15%
Bulking / Weight Gain:	35%	45%	20%
Endurance:	15%	55%	30%

Multiply these %'s by your total calories required to ascertain how many calories should be allocated to protein, carbs and fat. E.g If your goal is fat loss and your required calorie intake is 2000calories then your requirements would be:
Protein 700 calories (2000x35%) ; Carbs 900 calories (2000x45%) ; Fats 400 calories (2000x20%).

Use the table below to convert these calorie amounts into grams
1g Protein = 4 Calories	(divide calorie amount by 4)
1g Carbohydrates = 4 Calories	(divide calorie amount by 4)
1g Fat = 9 Calories	(divide calorie amount by 9)
Note: 1 calorie/ kilocalorie (kc) = 4.2 kilojules (kJ)

E.g. Using the above example your requirements would be as follows:
Protein intake = 175g (700/ 4) ; Carb intake = 225g ; Fat intake = 44g

3. Determine suitable Meals and Final Eating Plan

• Decide on how many meals per day you are able to eat (4-6 daily meals are recommended).
• Devide your total grams of each nutrient into the amount of meals to determin requirements per meal.
• E.g. using the above example based on eating 6 meals daily each meal would need to consist of the following:
  Protein - 29g (175 / 6) ; Carbs 38g (225 / 6) ; Fats 7g (44g / 6).
• Select a combination of suitable Biogen supplements and whole foods from the foods nutritional values table that will.
  assist you in fullfilling these daily nutritional requirements.
• Remember that this is a guideline and therefore meals need not contain the exact amount of nutrients.
• Try and prepare meals in advance according to your eating plan and avoid skipping meals.
• Monitor your progress and adjust your calorie intake accordingly.