How to create your own Custom Diet Plan that suitable for your target
Ebrahimelsayed98
Posts: 8 Member
SUMMARY 
Visit : www.calculator.net/calorie-calculator.html
I DON'T MAKE ADVERTISING OF THIS SITE
After you find the best plan that suits you then you have to know the Golden Rule
1 Gram of Protein = 4 calories
1 Gram of Carbohydrate = 4 calories
1 Gram of Fats = 9 calories
How to know how much proteins do i need?
You multiply (Select number from 1.4 to 2 ) to your weight. For gaining mass muscles i recommend you to select .Say your weight is 70
70 x 2 = 140 Grams of proteins
140 x 4 = 560 Calories
And fats? (select number from 0.6 to 1.2 )
i recommend for clean muscle gain select 0.6.
Example from above weight is 70
70 x 0.6 =42 Grams of proteins
42 x 9 = 378 Calroies
so the remaining is
140 Gram - 42 Gram = 98 Gram of carbs
98 x 4 =392
So its clean now, 140 gram of proteins , 42 Grams of Fats , 98 Gram of carbs.
then use Google or MyFitnessPal or ... etc to know how much proteins ,fats and carbs of food
just take care of proteins , fats and carbs not calories because when eat this amount you will match your target calories
Visit : www.calculator.net/calorie-calculator.html
I DON'T MAKE ADVERTISING OF THIS SITE
After you find the best plan that suits you then you have to know the Golden Rule
1 Gram of Protein = 4 calories
1 Gram of Carbohydrate = 4 calories
1 Gram of Fats = 9 calories
How to know how much proteins do i need?
You multiply (Select number from 1.4 to 2 ) to your weight. For gaining mass muscles i recommend you to select .Say your weight is 70
70 x 2 = 140 Grams of proteins
140 x 4 = 560 Calories
And fats? (select number from 0.6 to 1.2 )
i recommend for clean muscle gain select 0.6.
Example from above weight is 70
70 x 0.6 =42 Grams of proteins
42 x 9 = 378 Calroies
so the remaining is
140 Gram - 42 Gram = 98 Gram of carbs
98 x 4 =392
So its clean now, 140 gram of proteins , 42 Grams of Fats , 98 Gram of carbs.
then use Google or MyFitnessPal or ... etc to know how much proteins ,fats and carbs of food
just take care of proteins , fats and carbs not calories because when eat this amount you will match your target calories
10
Replies
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Or . . . you could use the goal setting features on this website and then adjust based on results/preferences.20
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Humans just love to make things difficult.6
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janejellyroll wrote: »Or . . . you could use the goal setting features on this website and then adjust based on results/preferences.
Okey dude , but i explain how it comes
Having knowledge is better than being ignorant 13 -
Ebrahimelsayed98 wrote: »janejellyroll wrote: »Or . . . you could use the goal setting features on this website and then adjust based on results/preferences.
Okey dude , but i explain how it comes
Having knowledge is better than being ignorant
A separate website isn't necessary to explain all that though. And I think it's rather rude to assume everyone who wants to use this site to set their goal is somehow more ignorant than you are.11 -
Ebrahimelsayed98 wrote: »SUMMARY
Visit : www.calculator.net/calorie-calculator.html
I DON'T MAKE ADVERTISING OF THIS SITE
After you find the best plan that suits you then you have to know the Golden Rule
1 Gram of Protein = 4 calories
1 Gram of Carbohydrate = 4 calories
1 Gram of Fats = 9 calories
How to know how much proteins do i need?
You multiply (Select number from 1.4 to 2 ) to your weight. For gaining mass muscles i recommend you to select .Say your weight is 70
70 x 2 = 140 Grams of proteins
140 x 4 = 560 Calories
And fats? (select number from 0.6 to 1.2 )
i recommend for clean muscle gain select 0.6.
Example from above weight is 70
70 x 0.6 =42 Grams of proteins
42 x 9 = 378 Calroies
so the remaining is
140 Gram - 42 Gram = 98 Gram of carbs
98 x 4 =392
So its clean now, 140 gram of proteins , 42 Grams of Fats , 98 Gram of carbs.
then use Google or MyFitnessPal or ... etc to know how much proteins ,fats and carbs of food
just take care of proteins , fats and carbs not calories because when eat this amount you will match your target calories
I’m guessing you have a long and sustained history with MFP to be able to advise on setting macros to meet the individual needs of users?6 -
janejellyroll wrote: »Ebrahimelsayed98 wrote: »janejellyroll wrote: »Or . . . you could use the goal setting features on this website and then adjust based on results/preferences.
Okey dude , but i explain how it comes
Having knowledge is better than being ignorant
A separate website isn't necessary to explain all that though. And I think it's rather rude to assume everyone who wants to use this site to set their goal is somehow more ignorant than you are.
Lol i didn't assumed every using this is ignorant, it's okey to use this , i know Good coaches are using this app , but i explain how does this come from ! Just to have some knowledge no more...and sorry if you missunderstood me ❤7 -
kommodevaran wrote: »Humans just love to make things difficult.
haha right dude0 -
Ebrahimelsayed98 wrote: »janejellyroll wrote: »Ebrahimelsayed98 wrote: »janejellyroll wrote: »Or . . . you could use the goal setting features on this website and then adjust based on results/preferences.
Okey dude , but i explain how it comes
Having knowledge is better than being ignorant
A separate website isn't necessary to explain all that though. And I think it's rather rude to assume everyone who wants to use this site to set their goal is somehow more ignorant than you are.
Lol i didn't assumed every using this is ignorant, it's okey to use this , i know Good coaches are using this app , but i explain how does this come from ! Just to have some knowledge no more...and sorry if you missunderstood me ❤
I apologize for taking what you said negatively. Thanks for clarifying.3 -
Let me guess. You're a newly minted fitness trainer?4
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quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it3 -
Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.1 -
Ignore my post guys if you don't like it , i didn't post something wrong , if you want to use this app is okey btw iam using it but i wanted to share it with you , Have a nice day ❤4
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quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins3 -
Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
Are you sure? You aren't here to motivate us, then sell us Shakeology once you have our friend request are you?7 -
Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.7 -
9 -
You guys please don't assume everyone new who has information they want to share is here to sell something. Or fine if you assume as much, but please don't publicly call the person out. You can report the post, you can ignore the post, you can wait and see where the post goes, you can engage and respectfully disagree with the post, etc... but don't go right to the troll drama. Sometimes new people are just new. And if they are here to sell something it will be obvious soon enough. (please no replies to this for the discussion's sake, PM me for further discussion)
9 -
quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 22 -
Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
I think I'll believe the researchers over most coaches I've met.7 -
Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.4 -
How am I gaining mass muscles on 1330 calories per day?6
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The math in the OP works out to 1284 calories per day for me if I do weight in kilos, or 3828 calories per day if I do weight in pounds. As a 6'6" male, ain't no way I'm gonna be gaining any muscle eating less than 1300 calories per day. At 3828 calories, I'll gain some muscle - and tons of fat along with it.
No thanks.3 -
Also, am I missing the point of using the calorie calculator if all your macros (and therefore calories) are determined by your weight?1
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Low fat? That's something that's not recommended (barring medical conditions that call for it). Fat is essential for nutrient absorption and managing hunger.3
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Alatariel75 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.
Wouldn't 2 x weight in KG be approximately 0.9 x weight in pounds, so not crazy far from the .8-1g per pound LBM (roughly 0.6-0.8g per pound of healthy goal weight) we usually see suggested around here?
I'm not a fan of the plan - oh, man! But the badly-explained protein recc doesn't seem like its very worst feature.
2 -
.... nevermind.
Sorry for the inadvertent bump! Good comments....
And the MFP guided setup is perfectly adequate to start with...3 -
Alatariel75 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.
Wouldn't 2 x weight in KG be approximately 0.9 x weight in pounds, so not crazy far from the .8-1g per pound LBM (roughly 0.6-0.8g per pound of healthy goal weight) we usually see suggested around here?
I'm not a fan of the plan - oh, man! But the badly-explained protein recc doesn't seem like its very worst feature.
But isn't the recommendation 1g per pound LBM and not total weight?2 -
Alatariel75 wrote: »Alatariel75 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.
Wouldn't 2 x weight in KG be approximately 0.9 x weight in pounds, so not crazy far from the .8-1g per pound LBM (roughly 0.6-0.8g per pound of healthy goal weight) we usually see suggested around here?
I'm not a fan of the plan - oh, man! But the badly-explained protein recc doesn't seem like its very worst feature.
But isn't the recommendation 1g per pound LBM and not total weight?
1g per lb lbm. Person has 15% to 35% fat and say 5% bone. So Lbm is 80% to 60% body weight. So 1g per lb Lbm becomes 0.6g to 0.8g per lb bodyweight.
And at above 35% body fat not real need to be too concerned that lean mass will get lost in spades... hence mine and Ann usual recommendation to calculate at goal weight within normal weight range...2 -
Alatariel75 wrote: »Alatariel75 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.
Wouldn't 2 x weight in KG be approximately 0.9 x weight in pounds, so not crazy far from the .8-1g per pound LBM (roughly 0.6-0.8g per pound of healthy goal weight) we usually see suggested around here?
I'm not a fan of the plan - oh, man! But the badly-explained protein recc doesn't seem like its very worst feature.
But isn't the recommendation 1g per pound LBM and not total weight?
1g per lb lbm. Person has 15% to 35% fat and say 5% bone. So Lbm is 80% to 60% body weight. So 1g per lb Lbm becomes 0.6g to 0.8g per lb bodyweight.
And at above 35% body fat not real need to be too concerned that lean mass will get lost in spades... hence mine and Ann usual recommendation to calculate at goal weight within normal weight range...
Yeah, that's what I thought. OP is saying 2x bodyweight in grams of protein. For me, that's over 200g protein for a 5'4 woman who is probably 45% bodyfat (thats probably being generous, too)2 -
Alatariel75 wrote: »Alatariel75 wrote: »Alatariel75 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Ebrahimelsayed98 wrote: »quiksylver296 wrote: »Let me guess. You're a newly minted fitness trainer?
Nope , Ignore this post if you don't like it
I don't necessarily disagree with anything but the tone. And the amount of protein. It's a bit high for the average joe.
I find many coaches recommend to multiply weight to 2 with low fats , i just recommend but if someone can't afford the cost so he can lower the proteins
Not sure what you are saying here?
The basic recommendation is 0.8 to 1 gram of protein per pound of LEAN BODY MASS, not overall body weight. So a 200 lb man with 10% body fat needs about 180 grams of protein. Any more than that, and your body won't process it anyway.
Many researches have different amounts of proteins per day , but lets talk irl how much proteins does coaches recommend to their clients? they mutiply theri weight(KG) x 2
That's a ludicrous amount of protein. I'd have to down a kilo of steak a day. I have never seen a coach recommend that.
Wouldn't 2 x weight in KG be approximately 0.9 x weight in pounds, so not crazy far from the .8-1g per pound LBM (roughly 0.6-0.8g per pound of healthy goal weight) we usually see suggested around here?
I'm not a fan of the plan - oh, man! But the badly-explained protein recc doesn't seem like its very worst feature.
But isn't the recommendation 1g per pound LBM and not total weight?
1g per lb lbm. Person has 15% to 35% fat and say 5% bone. So Lbm is 80% to 60% body weight. So 1g per lb Lbm becomes 0.6g to 0.8g per lb bodyweight.
And at above 35% body fat not real need to be too concerned that lean mass will get lost in spades... hence mine and Ann usual recommendation to calculate at goal weight within normal weight range...
Yeah, that's what I thought. OP is saying 2x bodyweight in grams of protein. For me, that's over 200g protein for a 5'4 woman who is probably 45% bodyfat (thats probably being generous, too)
Ahhh.... Well as I said nobody who has thought much about all this thinks that the OP makes much sense.
My most basic question would be how many calories to do what and for whom and with what activity level?
But I can see how you would key to the unbalanced protein in your case!2
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