When it comes to losing weight, the first thing everyone does is skip meals or eat a lot of salads. They also try fasting for 24 to 48 hours, or spending 2 hours at they gym doing ample amounts of cardio.
After 2 months of following this routine and not seeing the results they expected, most people quit. Losing weight requires a solid foundation and is not a perfect science. Everyone is different, meaning what works for one person won’t work for everyone else. But the key to lose weight is to be in calorie deficit, just do it the smart way.
This article is a weight loss diet plan for beginners. It will help you calculate your macros and understand all the numbers. Doing your homework will help you in the long run to reach your goals and eventually see those pounds come off.
I hope you find value in this information and that it helps set a baseline as to how to calculate your macros. This is not a cut and dry system, but is one way you can get structure on how to help you on the journey of losing weight.
(BMR) is Basal metabolic rate. BMR is the total amount of calories your body needs to perform basic actions.
This number is just a blue print to help you, and like i said above this doesn’t have to be perfect. There are some adjusments that you may have to make once you start your diet plan. One thing i want you understand is that this is a lifestyle change.
Once you reach your goal weight, you can use this formula to stay on track. This will keep you from going backwarks and gaining even more weight back than you originally lost. This is the trap everyone falls into because they don’t create the right habits when it comes to eating healthier.
The first thing you need to know is that this uses a metric system. There are certain conversions that need to be made. Pounds to Kilograms and Foots to Centimeters. Thes are the most important ones:
1 LB = 0.453592 KG and 1 Foot = 30.48 Centimeters
When using this formula always round to the closest number. The formula for men is:
10 x weight ( Kilograms ) + 6.25 x Height (centimeters ) – 5 x Age (in Years ) + 5 = this is your result for TDEE or the full calories you expend in a day.
Example: The man in this example is 200 pounds, 6 feet tall, and 35 years old. The conversions are as follows:
200lbs X 0.453592Kg = 90.5184kg. Then round the .5 up making it 91kg.
6 ft X 30.48Kg =182.88cm (round up to 183cm)
So your fomula for the example is as follows:
(10 x 91 Kg = 910 ) + ( 6.25 x 183 Cm = 1,144 ) = 2,050
( 5 x 35 =175 )
(2,050 – 175 ) = 1,875 + 5 = 1,880 is the total TDEE for this person.
For women is 10 x Weight (Kilograms) + 6.25 x Height ( Centimeters) – 5 x Age ( in Years ) – 161 = This is your final number.
Activity Factor Table
Total Daily Energy Expediture, or TDEE, is a way to calculate how many calories you burn everyday. This formula is the starting point to figuring out what you need to do to lose the weight once and for all.
This table calculates the amount of activity you perform in a day. This is the next step in calculating your calories. he way they have it set up it like this.
- Amount of Exercise/ActivityDescriptionTDEE/ MaintenanceSedentaryLittle or no Exercise/ desk job 1.2 X TDEE= BMR
- Lightly activeLight exercise/ sports 1 – 3 days/ week1.375 x BMR = TDEE
- Moderately activeModerate Exercise, sports 3 – 5 days/ week1.55 x BMR= TDEE
- Very activeHeavy Exercise/ sports 6 – 7 days/ week 1.725 x BMR= TDEE
- Extremely activeVery heavy exercise/ physical job/ training 2 x/ day 1.9 x BMR = TDEE
You take the BMR (1,880 )and multiply by one of the descriptions above depending on your activity level. Let’s say you are lightly active, which is 1.375. So your final calculation of calories will look like this:
1,880 x 1.375 =2,585 calories.
2,585 is your TDEE.
This example gives you 2,585 to lose weight you have to be at 2,000 to 1,800 calories, to maintain your weight you stay the same and to bulk up you have to be at least 20 % more calories. But for this example this person wants to lose weight.
Now that you have the full calorie count, we need to start figuring out how to calculate your Macros. What are macros? Macro is short for macronutrients and they are the fats, proteins, and carbohydrates that compose the food we consume to create energy for our body to function.
The article free weight loss meal plan can give you a good baseline of how to set up a meal plan for a day once you have your macros calculated.
You need to consume 1 – 1.25 grams of protein per pound of body weight, and 0.5 – 2.00 grams of carbohydrates per pound of body weight. For this examples, we have 1 gram of protein x 200 pounds = 200 gm of protein you need to consume. For the carbohydrate you take 0.8 grams of carbs x 200 pounds = 160 grams of carbs.
Now that we have 200 grams of protein and 160 grams of carbs, you take both these numbers and multiply by 4. The reason for this is because there are 4 calories per gram of protein and also 4 calories per gram of carbohydrates, Fats have 9 calories per gram.
We take 200 X 4 = 800 calories of protein and 160 X 4 = 640 calories of carbohydrates that equals 1,440. Take 2,585 – 1,440 gives you = 1,145 and you divide this by 9 it gives you 127 grams. The total macros are
- 200 grams of protein
- 640 grams of carbohydrates
- 127 grams of fat.
In this example you see how the macros are split up. Now this is just a baseline to lose weight, a lot of nutritionist will tell you a good rule of thumb is to keep your calories at 2,000 so this person will have to lose about 600 calories on a daily basis to lose weight effectivily.
If this sounds complicated you can try this macro calculating system to make it easy for you Online Calorie Counter” to find out how how. It will go along way for the weight loss diet plan for beginners.
A Second option To Calculate
You can also use the rule of keeping the weight loss plan with 25% protein, 55% carbs and 25% fats, so your calculation would go like this.
Take the example of 2,585 total calories or TDEE. You have 2,585 x 0.25 = 647 calories of protein it will be the same number for fats and for carbohydrates you take 2,585 x 0.55 = 1572 calories. You take this numbers and divided by 4-4-and 9 as per the example above for the calories per grams.
647 calories of protein divided by 4 gives you = 162 grams of protein
1572 calories of carbohydrates divided by 4 gives you = 393 grams of carbs
647 calories of fat divided by 9 gives you = 72 grams of fat.
As you can see there are 2 ways of calculating your macros. With either way there are always ways to change the grams depending on how much weight you are losing or not losing. If you are still feeling hungry once you have your full meal, add 5 to 6 bites of protein .
If you feel tired it means you might need a bit more cabohydrates and veggies. If you see that the pounds are not coming off you can always lower your carbohydrate intake by 15%.
If you want to start with a different plan, check out The fat decimator , I believe for beginners it is a great program to start with.
This seems like a lot of work and sometimes this discourages people from even trying to calculate their macros. If you are really serious about improving your physique and looking your best, I would recommend trying your best and doing your homework.
Once you have the average numbers down, make sure to check the labels of every food that you buy to make the best decisions on every meal. Keep a log at least for the first 6 months, which is the time i believe you need to change your eating habits. After that 6 month period, picking the right foods to prepare your meals will be A LOT easier.
Unfortunately, there isn’t a magic pill that can be taking to lose the weight. Loosing weight takes time, work and discipline. I believe that counting and tracking your macros is a good way of achieving your goals.
Your goal should be to stay consistent and don’t fall for the cheat days. I believe since you already have your macros calculated it will be a lot easier to eat certain foods that you like, such as cookies or cakes , and even pizza! Just be sure to add those calories for the day and you won’t over do it.
This weight loss diet plan for beginners wants to help you start on the right direcction, it will take some work but it will become easy as you go.