How can i know what i have to eat?

[Pulse1312]

Well, the first steps to know how to build a diet that has adherence, consistency over time and gives us results, are to know a series of concepts that I will explain below.

1. Calculating Basal Metabolic Rate (BMR) – Harris-Benedict Formula

The basal metabolic rate (BMR) is the amount of energy your body needs at rest to maintain vital functions (breathing, heartbeat, temperature regulation, etc.).

Updated Harris-Benedict Equations (1984 revision):

Men:


BMR = 88.362 + (13.397 \times weight\_kg) + (4.799 \times height\_cm) - (5.677 \times age)

Women:


BMR = 447.593 + (9.247 \times weight\_kg) + (3.098 \times height\_cm) - (4.330 \times age)

2. Calculating Total Daily Energy Expenditure (TDEE)

To estimate your total daily caloric needs, multiply your BMR by a physical activity factor:

Activity Level Factor

Sedentary (little or no exercise) 1.2
Light activity (1–3 days/week) 1.375
Moderate (3–5 days/week) 1.55
Intense (6–7 days/week) 1.725
Very intense (twice daily training) 1.9


TDEE = BMR \times Activity\Factor

3. Creating a Caloric Surplus

To gain muscle mass, a controlled caloric surplus of +250 to +500 kcal above TDEE is recommended, depending on experience level, body composition, and tolerance.

Beginner: +400 to +500 kcal

Intermediate: +250 to +400 kcal

Advanced or post-cutting: +150 to +300 kcal


Target Calories = TDEE + Surplus

4. Macronutrient Distribution (prioritizing protein for gains)

A typical macronutrient distribution in a lean bulk phase focused on preserving lean mass would be:

Protein (top priority)

Recommended: 2 – 2.2 g/kg body weight

For leaner or more advanced individuals: up to 2.5 g/kg

Fat

Recommended: 0.8 – 1.2 g/kg body weight

Minimum: 0.6 g/kg to maintain hormonal health

Carbohydrates

The remaining calories are allocated to carbohydrates, the primary fuel for training and recovery.


Practical Example (30-year-old male, 172 cm, 84 kg)

a) BMR:

BMR = 88.362 + (13.397 \times 84) + (4.799 \times 172) - (5.677 \times 30) = 88.362 + 1125.348 + 825.428 - 170.31 ≈ 1868.8 kcal

b) TDEE (training 5–6 days/week):

TDEE = 1868.8 \times 1.725 ≈ 3222 kcal

c) Surplus (moderate):

Target Calories = 3222 + 300 = 3522 kcal

d) Macronutrients:

Protein: 2.2 g/kg × 84 = 185 g → 740 kcal

Fat: 1 g/kg × 84 = 84 g → 756 kcal

Carbohydrates:

3522 - (740 + 756) = 2026 kcal → 2026 /4: 507 gr

Final Macronutrient Breakdown:

Macronutrient Daily Amount kcal

Protein 185 g 740
Fat 84 g 756
Carbohydrates 507 g 2026
Total kcal — 3522

Notes and advices:

This information is for information purposes only. Before starting any process it would be advisable to consult with your nutritionist or physical trainer and work together.

Always adjust based on progress (body weight, strength, body fat %).

Prioritize lean protein sources, healthy fats, and quality carbs.

Gaining more than 0.5–1% of body weight per week likely indicates an excessive surplus leading to fat gain.

Ongoing tracking and adjustment weekly or biweekly is key.

 

[ThePedsFather]

Thanks! That’s exactly what I follow.

TDEE -10% approach gave me steady fat loss progress.

Personally, I go with:
– 2.5g of protein per kg of body weight
– 20% of total calories from fats
– The rest comes from carbs (depending on the goal)

Overall, that’s the framework I stick to—whether it’s for maintenance, bulking, or cutting.

 

[Einherjar]

I am quite skeptical about these formulas and trackers in the form of watches. It seems to me that the only reliable way to determine your basal metabolism is to use diagnostics through indirect calorimetry, which measures oxygen consumption and carbon dioxide output for a more accurate calculation of the body's metabolic activity.

 

[ThePedsFather]

I am quite skeptical about these formulas and trackers in the form of watches. It seems to me that the only reliable way to determine your basal metabolism is to use diagnostics through indirect calorimetry, which measures oxygen consumption and carbon dioxide output for a more accurate calculation of the body's metabolic activity.

At the very least, these formulas give you a place to start and take action right here and now.

Of course, there will be deviations, and you can’t account for every single factor affecting TDEE or be 100% sure you’ve calculated your BMR correctly — but these numbers are more than enough for the average guy who just wants to clean up his diet and adjust it based on his goals.

 

[Einherjar]

Honestly, I have my own method for determining calorie intake, and it's quite simple. When people come to me looking to lose weight, I use very basic tools to determine the calorie intake that works for them. The method involves setting an approximate calorie intake that the person will stick to for a certain period, for example, two weeks.

Let’s say it’s 2000 kcal per day for a man who wants to lose weight and isn’t doing sports. Every morning, he weighs himself and records his weight. For two weeks, he follows this calorie intake without changing it. Each day, he tracks his weight, and we observe how it changes. The weight may either decrease or stay the same.

If, over the two weeks, his weight gradually decreases — for example, he started at 90 kg, and every day his weight fluctuated between 91, 89.5, 90, and by the end of the second week, his weight dropped to around 87-88 kg, it means that the 2000 kcal intake is working for weight loss. In this case, we can reduce the intake by about 300 kcal, and the weight loss will speed up. If we want to accelerate the results, we can reduce the intake by 500 kcal, but this may affect his well-being, although the results will be more noticeable.

Using these simple calculations, we can quickly determine the calorie intake that either maintains weight or gradually leads to weight loss.

 

[dr. Doping]

Honestly, I have my own method for determining calorie intake, and it's quite simple. When people come to me looking to lose weight, I use very basic tools to determine the calorie intake that works for them. The method involves setting an approximate calorie intake that the person will stick to for a certain period, for example, two weeks.

Let’s say it’s 2000 kcal per day for a man who wants to lose weight and isn’t doing sports. Every morning, he weighs himself and records his weight. For two weeks, he follows this calorie intake without changing it. Each day, he tracks his weight, and we observe how it changes. The weight may either decrease or stay the same.

If, over the two weeks, his weight gradually decreases — for example, he started at 90 kg, and every day his weight fluctuated between 91, 89.5, 90, and by the end of the second week, his weight dropped to around 87-88 kg, it means that the 2000 kcal intake is working for weight loss. In this case, we can reduce the intake by about 300 kcal, and the weight loss will speed up. If we want to accelerate the results, we can reduce the intake by 500 kcal, but this may affect his well-being, although the results will be more noticeable.

Using these simple calculations, we can quickly determine the calorie intake that either maintains weight or gradually leads to weight loss.

Agreed, these formulas can give a ballpark estimation at best. I do the same with my clients: we set a mealplan, track calories and determine the approximate BMR from the weight change.

 

[Einherjar]

Yes, I completely agree with this approach because, although some people may have nearly the same weight, the difference in calories they need to consume daily to build muscle mass or lose weight can be significant. One of the reasons for this is the basal metabolic rate, which is largely genetically determined, and also the percentage of muscle mass, which greatly affects the energy metabolism.

For example, a person weighing 100 kg, with a large amount of muscle mass and a lower percentage of body fat, will need a completely different calorie intake compared to another person who weighs the same but has more fat and possibly a slower metabolism. This means their caloric needs will differ substantially.

For instance, with my weight of 105-109 kg, I need about 4-5 thousand calories to effectively build muscle mass. Of course, I will also gain some fat, but overall this approach gives me good results. However, I have a friend who, at the same weight, could effectively build muscle mass consuming only 3-3.5 thousand calories a day. After some time, he was already weighing around 125 kg. This clearly shows that many people can build muscle mass using much fewer calories. If I were to use 3-3.5 thousand calories every day, I would simply lose weight.