Diet Part 1 – Creating A Diet Plan For Beginners: Calories

How To Create A Simple & Basic Diet Plan For Beginners

Tracking Calories

As a newbie in a gym or any sports club where a good diet is essential to help you progress, you look to find a basic, not overly-complicated diet plan that is also easy to follow.

When you look at a lot of diet plans people get these days you would think everybody is about to enter a bodybuilding show with the amount of overpowering information they receive when all they are looking for is simply “what should I eat?” or “what shouldn’t i eat?”, plus an easy, basic way to track their calories and macros without things getting too complicated.

Here on this page you will find the 1st part of the basic information and simple guidelines and steps you need to create the suited diet plan for your beginner clients:


Step 1: Find Their Calorie Maintenance Level

What is a Calorie Maintenance Level?

  • The number of calories a person needs to eat each day in order to maintain their current weight.

A simple way to estimate this, is to:

  • Multiply their current body weight (in pounds) by 14 and 18* and somewhere in between those 2 amounts will usually be their daily calorie maintenance level



Step 2: Find out the Calorie Intake required to suit their goal

  • If their Primary Goal Is Losing Fat – they must consume LESS calories per day than their maintenance level amount. Doing this creates a caloric deficit, and this forces the body to start burning the stored body fat for energy. You need to create a daily caloric deficit of around 20% below their maintenance level.
  • If their Primary Goal Is Building Muscle – they must consume MORE calories per day than your maintenance level. Doing so creates a caloric surplus, and this provides the body with sufficient calories to literally create new muscle tissue. You need to create a daily caloric surplus of about 250 calories above their maintenance level (about half that for women).




Step 3: Find Out How Active They Are

  • If your client is more active and/or has a fast metabolism, then you should probably use the higher end of that range.
  • If they are less active and/or think they have a slow metabolism, then you should probably use the lower end of that range (see step 1*).





Trainer Tip – Tracking progress

Getting your clients to Weigh themselves once per week first thing in the morning on an empty stomach is a good way to monitor progress and see if things are being done right.

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