When it comes to dieting, whether it is to gain weight or lose weight, it is all about your calorie intake. It is based on your basal metabolic rate and that is the caloric need your body needs in order to not go into catabolism (a destructive metabolism where your body just breaks down and lose energy.) I follow a flexible diet plan and here is how to can start too.

You can use this site here which is the iifym website


Step 1. Find your BMR (Basal Metabolic Rate)

  • I personally use an app on my phone or you can look it up here using a BMR website.
  • English BMR Formula (Imperial)

    Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

    Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Step 2. Multiply your BMR to an activity level standard

  • Sedentary = 1.2
  • Light Activity = 1.3
  • Active = 1.4
  • Very Active = 1.5

Step 3. Apply it to your self

  • 3a. Protein .8-1.2g per pound of body weight
    • 1g of protein = 4 calories
  • 3b. Fat 20-30% of caloric goal
    • 1 gram of fat = 9 calories
  • 3c. Carbohydrates – the rest of your caloric limit divided by 4
    • 1 gram of carb = 4 calories

Step 4. Track your foods 

  • You can use apps like MyFitnessPal or LifeSum or by hand


Example of how I would calculate my macros

20161228 I am currently a 24 years old male, 165 pounds, and 5 foot 4 inches tall. I’m trying to get back into powerlifting shape (66 kg = 145.5 lbs).

My BMR is 1743.55 calories

activity level = 1.2 (I work in an office from 7 AM to 4:15 PM and an hour during that time, I work out for 30 minutes in the office gym. I usually spend at least 2 hours of my day in my car driving to work. I also train at a gym after my office job.)

Application to self

=1743.55*1.2 = 2092.26 ~ I round it to 2000 calories for weight loss

My current macros

  • Protein 150g = 600 calories
  • Fat 65g = 585 calories
  • Carbs = 815 calories = 203.75 ~ 200g = 800 calories (I like even number)
  • Total calories = 1985 calories

Here are the key things to know to start:

  • Know your own activity level
  • Find out your Basal Metabolic Rate
  • 1 gram of fat is 9 calories
  • 1 gram of carbohydrates or protein is 4 calories
  • There is roughly 3,500 calories in one pound
  • Find a method that works for you to track your foods
    • I personally use an app called MyFitnessPal
  • Keys – You want to make slow cuts/gains per week
    • eat the most you can and still cut weight
    • everybody is different
      • some people can eat more rice than another because for centuries, his/her ancestors have been eating rice and they can just digest it easier than someone not in that family


Contact me now to train and get more information. Let’s apply these keys to your life. Be better today!