In this blog, we would understand details about a very important concept called Quantified Balanced Diet.
Remember in the Fitness journey if you look at role of Diet & Exercise then, Diet plays role of 70% while Exercise plays role of 30%. Hence you have to have a planned diet and be watchful about what you eat every time.
Quantified Balanced Diet Plan:
Throughout this journey I will keep on speaking about Quantified Balanced Diet Plan. Here I will give you a sample Diet plan and will also explain the important terms that we use while calculating the Quantified Balanced Diet Plan.
Please understand it is not eating some alien things but it is all about your regular food that you are eating. In FittQ we only suggest you what to eat and how much to eat of your regular food.
Let us see some basic concepts which help us in determining the Quantified Balanced Diet.
BMR (Basal Metabolic Ratio):
There are many equations for finding BMR but most accurate is The Mifflin-St. Jeor equation.
You need your Age, Weight and Height for calculation of BMR in this equation.
For men: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimetres) - 4.92 x age in years + 5.
For example:
Age: 40yo Male
Weight: 90kg
Height in Centimetres: 176cm
His BMR will be 1807 Calories.
For women: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimetres) - (4.92 x age in years) - 161.
For example, a 41-year-old female who weighs 162 pounds at 5-foot, 4-inches tall has a BMR of 1,388 calories.
For example:
Age: 40yo Female
Weight: 75kg
Height in Centimetres: 164cm
Her BMR will be 1416 Calories.
How to use BMR (Basal Metabolic Ratio) for Weight Reduction or Gain or maintenance:
It is as simple as major the calories of food that you are having and lower calories than your BMR if you wish to reduce weight and eat more if your need to gain or eat same calories if you wish to maintain.
At FittQ we help you devise a Quantified Balanced Diet with the help of your BMR.
As you go on exercising your BMR changes per week and hence your diet plan will change per week based on the changed BMR goals.
Another factor that we keep in mind is Body Fat Percentage.
How to calculate your Body Fat Percentage:
As per a study published in British Journal of Nutrition, following is formula for measuring Body Fat Percentage.
For men: (1.20 x BMI) + (0.23 x age) – 10.8 – 5.4
For example:
Age: 40yo Male
Weight: 90kg
Height in Centimetres: 176cm
BMI: 29.1
His Body Fat Percentage will be: 27.92%
For women: (1.20 x BMI) + (0.23 x age) – 5.4
For example:
Age: 40yo Female
Weight: 75kg
Height in Centimetres: 164cm
BMI: 27.9
Her Body Fat Percentage will be: 37.28%
Both the persons are overweight and slightly obese in this case. As ideal Body Fat Percentage ranges between
Ideal Body Fat Percentage:
For Women:
For Men:
Once you decide your goal based on your BMR & Body Fat Percentage then arrives the major decision of what to eat?
This is decision is simplified by another important concept called Macronutrient Calculation. As you are aware that each food is made up of 3 major Macros, namely Protein, Carbohydrate and Fats.
BMR helps you to quantify your diet but Macro calculation helps you to make it balanced one.
Macros play a big role in determining the diet plan. Every person is different and hence there cannot be same diet plan for all. Please understand this thing clearly and stop taking a diet plan from your friend. What worked for her/him may not work for you as you have different needs of Macros.
Your metabolism, lifestyle and health everything counts in determining how much energy do you burn and how much macronutrient you should be consuming.
Before calculating Macros you need to calculate your TDEE (Total Daily Energy Expenditure).
What is TDEE (Total Daily Energy Expenditure)?
Just by moving or by breathing or by thinking your body burns a specific amount of calories. This is known as your BMR (Basal Metabolic Rate). It is normally based on your weight, height and age, but when you exercise you burn additional calories. When you add your BMR with your additional burn of the calories through exercise you get your TDEE (Total Daily Energy Expenditure). These are your maintenance calories if you eat this much of calories then you can maintain your weight as it is.
Let’s learn how to calculate your Macros:
As you learned that Protein = 4cal per gm, Carbs = 4cal per gm, Fats = 9cal per gm. Ideal diet should contain 40% of Carbs, 30% of Proteins & 30% of Fats.
As in the earlier example the male has BMR of 1807cals per day to maintain the weight to lose the weight he requires less cals than that say 1650cals per day, then his macros will look like following:
Since you understood how to calculate your macros you need a food weighing scale to measure your food items. Secondly you can visit our website www.fittq.com to know macros of the food that you select.
His Quantified Balanced Diet plan will look like following:
Strictly take note that a Quantified Balanced Diet plan is formed as per the body composition of an individual and it is not universal. Kindly do not copy and follow this plan.
FittQ : Quantified Balanced Diet
In addition he has to drink at least 4 to 6 litres of water per day. For his fibre and mineral requirements he is having green vegies but besides that he can take supplements like multivitamins and fish oil.
Now you understood how to calculate your own macros and make your own Quantified Balanced Diet Plan just go ahead and prepare your own plan now. Remember the ‘Calorie in’ principal that we discussed in earlier chapter. All calories are not same so make choice of your calories wisely.
You can share your plan with us on our Facebook group for free of cost validation.
We understand that it’s a bit difficult and most of the time hectic for you to keep tab of your macros on your own hence FittQGurus are there to help you to reach you your fitness goals.
Remember that your Diet plan changes as per the change in your Body Composition on every week, so do not keep following a same diet plan for the whole month. This is a measure difference between your regular dietician/nutritionist and FittQGurus. Since you have learned enough about dieting, let us learn about Basic Workout Programme of FittQ in the blog ahead.
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