Most people get their diet advice or meal ideas from magazines or the internet which generally has the latest and greatest one size fits all plan. While the plan or idea may have great concepts about losing/gaining weight, it never touches on the fact that each person is different based on their bodies. In fact, most people fall into one of three somatoypes, or body types. In order to get the best results you need to be able to customize your meals and macro nutrients around your body type and goals.
People need to be basing their macro nutrients around their specific body type. People generally are either ectomorphs, who are characterized long and thin muscles and limbs with lower fat storage. Typically these people want to gain muscle strength and size or maintain body weight for endurance sports. Mesomorphs, typically have larger bones, a solid torso, wide shoulders, trim waist, and naturally muscular and athletic. Their goals generally are to continue to build muscle mass while maintaining a low body fat percentage. Endomorphs, usually are naturally thick and broad with higher fat storage and wider waist and large bone structure. Most goals are centered around fat loss. While there are several other variations of these categories, its important as a starting point to find your somatotype, and base your meals and macro nutrients off your goals (build muscle, lose fat, gain/lose/maintain weight).
How many calories you need to be eating is based on your body weight and activity level throughout your day. As a baseline measurement you can take your body weight in pounds and multiple it by the chart below as it corresponds with your activity level.
For Example a 180 lb endomorph male that is moderately active working out 3-4 times per week and wants to lose weight would eat between 2160 (180×12) to 2540 (180×14) calories per week.
After discovering how much calories you will be consuming a day, we get to the customization that has been lacking from all the previous diets! The most important part is giving your body what it needs in macro nutrients. Depending on your body type and goals this chart is a very good starting point in order to make the meals and macro nutrients work most efficiently for you.
Converting grams to calories 1g fat=9 calories, 1g carbs=4 calories, 1 g protein=4 calories
If we were to take that same 180 lb man looking to lose body weight his diet would need to consist of 35% protein, 25% carbs and 40% fat. If he were to eat a fixed diet at 2160 calories we could break it down as follows: 2160 calories x .35=756 calories 756/4=189 grams of protein, 2160 x .25=540 calories, 540 calories/4=135 grams of carbs, and 2160 calories x.4=864, 864 calories/9=96g of fats. We are able to figure out both total grams and calories of each macro nutrient we should be consuming each day for our desired goal. This is one of the best ways to achieve results for your own body type and see great results.
In conclusion, before starting out on your next dieting adventure, see if the next great weight gain/ loss plan is right for your body type. In no way is the process mentioned above the only way to achieve your desired results but it is very effective. For more information on how to individualize your meal plan contact me at firstname.lastname@example.org