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Now I haven't been here that long, but I try to help whenever I can by evaluating people's diets, advise on adding this or that, whatever the case may be. More often than not people join the site and want a quick answer to their question. If you are going to go this route, please, help us out and use the following template to posting your diet and meal plan questions:
***Please Note***
1 inch = 2.54 Centimeters
2.2lbs = 1kilogram
Height (inches or cm please note which):
Weight (lbs. or kg please note which):
Age:
Sex:
***Use the following equation to calculate your Basal Metabolic Rate***
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)
The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).
Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:
Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wek)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)
So now we have your BMR X Activity Factor = TDEE
What is your goal (lose fat, build muscle):
What is your training experience (are you just starting or been in the gym for years):
Meals (list meals like the example below)
Example (do this for all your meals)
Meal 1: 6:00am
1 C Oats
1 Tbsp raw sunflower
1 Tbsp flax meal
1 C Milk
2 scoops whey in water
Total: 670 cal. 70.5g Protein; 70.5g Carbs; 15.25g Fat
***Any and all nutrition data can be found at Nutritiondata.com please don't make us do all the work for you***
***Copy and Paste the following data into your actual post using the above info to get the numbers***
Height:
Weight:
Age:
Sex:
BMR:
Activity Factor:
TDEE:
Goal:
Training Experience:
Meal 1:
-
-
-
-
Meal 2:
-
-
-
-
Meal 3:
-
-
-
-
Meal 4:
-
-
-
-
Meal 5:
-
-
-
-
Meal 6:
-
-
-
-
***This will make it much easier for everyone to critique your diet and meal plan. You don't necessarily need 6 meals per day (although we will probably advise you to do so). A meal can be a post work out (PWO) shake, meal replacement shake, whatever; the point is to record all your calories for the day and compare it to your TDEE***
Good luck, we are here to help!!!
Send me a PM if you think something should be added to the template.
If a moderator would like to sticky this that would be great.
***Please Note***
1 inch = 2.54 Centimeters
2.2lbs = 1kilogram
Height (inches or cm please note which):
Weight (lbs. or kg please note which):
Age:
Sex:
***Use the following equation to calculate your Basal Metabolic Rate***
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)
The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).
Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:
Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wek)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)
So now we have your BMR X Activity Factor = TDEE
What is your goal (lose fat, build muscle):
What is your training experience (are you just starting or been in the gym for years):
Meals (list meals like the example below)
Example (do this for all your meals)
Meal 1: 6:00am
1 C Oats
1 Tbsp raw sunflower
1 Tbsp flax meal
1 C Milk
2 scoops whey in water
Total: 670 cal. 70.5g Protein; 70.5g Carbs; 15.25g Fat
***Any and all nutrition data can be found at Nutritiondata.com please don't make us do all the work for you***
***Copy and Paste the following data into your actual post using the above info to get the numbers***
Height:
Weight:
Age:
Sex:
BMR:
Activity Factor:
TDEE:
Goal:
Training Experience:
Meal 1:
-
-
-
-
Meal 2:
-
-
-
-
Meal 3:
-
-
-
-
Meal 4:
-
-
-
-
Meal 5:
-
-
-
-
Meal 6:
-
-
-
-
***This will make it much easier for everyone to critique your diet and meal plan. You don't necessarily need 6 meals per day (although we will probably advise you to do so). A meal can be a post work out (PWO) shake, meal replacement shake, whatever; the point is to record all your calories for the day and compare it to your TDEE***
Good luck, we are here to help!!!
Send me a PM if you think something should be added to the template.
If a moderator would like to sticky this that would be great.
Last edited:
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