10 Steps to Prepare Your Own Diet Plan as a Beginner 

Creating your own diet plan can be an empowering step towards achieving your fitness goals. Whether you want to lose weight, gain muscle, or simply maintain your health, having a customized diet plan helps you stay on track. 

However, before jumping into the process, it's crucial to understand three main foundational concepts:

• Calories

• BMR

• TDEE

Introduction: The Importance of Calorie Counting  

At its core, a diet plan is about balancing your energy intake (calories consumed) with your energy expenditure (calories burned).

To achieve your goals, you need to:  

- Lose weight: Consume fewer calories than you burn.  

- Gain weight/muscle: Consume more calories than you burn.  

- Maintain weight: Consume roughly the same calories as you burn.  

To achieve this balance, you must calculate two key metrics:  

1. BMR (Basal Metabolic Rate)

BMR is the number of calories your body needs to function while you’re completely at rest. Think of it as the energy required to keep your heart beating, lungs breathing, and other vital organs working—even if you spent the entire day lying in bed.

Example:

Imagine your body as a car. Even if the car is parked and not moving, the engine still needs fuel to stay running. That’s like your BMR—your body burns calories just to keep the “engine” (your organs) running.

2. TDEE (Total Daily Energy Expenditure)

TDEE is your BMR plus the calories burned from daily activities like walking, exercising, and even fidgeting. It represents the total calories your body needs in a day to maintain its current weight.

Example:

Think of TDEE as your car’s total fuel usage in a day. If you drive it around town (light activity), it uses more fuel than if it just sits in the garage (sedentary). The more active you are, the more calories you burn—just like a car burns more fuel when driven.

By knowing your TDEE, you can determine how much to eat based on your goal: a calorie deficit for fat loss or a surplus for muscle gain.  

Prerequisites for Your Diet Plan  

Before starting, ensure you have the following tools:  

- Food Weighing Machine: To measure portion sizes accurately.  

- Measurement Tape: To track changes in body measurements.  

- Weighing Scale: To monitor weight fluctuations.  

These tools will help you measure progress and ensure you stick to your plan effectively.  

10 Steps to Prepare Your Diet Plan  

Step 1: Set Clear Goals  

Define your goal: weight loss, muscle gain, or maintenance. This will guide the calorie and macronutrient breakdown of your plan.  

Step 2: Calculate Your BMR and TDEE  

Use an online calculator to calculate approximate BMR and TDEE.

Then multiply it by your activity level to get your TDEE.  

- Sedentary: BMR × 1.2  

- Lightly Active: BMR × 1.375  

- Moderately Active: BMR × 1.55  

- Very Active: BMR × 1.725  

Step 3: Decide on a Calorie Target  

- For fat loss: Subtract 300–500 calories from your TDEE.  

- For muscle gain: Add 300–500 calories to your TDEE.  

- For maintenance: Match your TDEE.  

Step 4: Choose Your Macronutrient Split  

Macronutrients (protein, fats, and carbs) provide calories and are essential for your body:  

• Protein: Aim for 0.8–1.2g per pound of body weight. It helps build and repair muscles.  e.g., if you body weight is 150lb then take anywhere between 120-180g of Protein.

• Fats: Allocate 20–30% of your daily calories to fats.  

• Carbohydrates: Fill the remaining calories with carbs, which fuel energy and recovery.  

Step 5: Plan Your Meals  

Break down your daily calorie and macro targets into meals. For example, if your target is 1800 calories with 150g protein, 60g fats, and 180g carbs, divide this into 3–4 meals or snacks.  

Step 6: Weigh and Track Your Food  

Use your food weighing machine to measure portions accurately. Apps like MyFitnessPal or Cronometer can help track calories and macros.  

Step 7: Include Whole Foods  

Focus on nutrient-dense foods like lean proteins (chicken, fish, tofu), complex carbs (brown rice, quinoa, vegetables), and healthy fats (nuts, seeds, olive oil). Avoid processed or sugary items as much as possible.  

Step 8: Stay Hydrated  

Drink plenty of water throughout the day. Hydration aids digestion, energy levels, and overall health.  

Step 9: Monitor Progress Weekly  

- Use your weighing scale to track your weight.  

- Measure your waist, hips, arms, and thighs with a tape weekly.  

- Take note of energy levels, hunger, and mood changes.  

Step 10: Adjust Your Plan  

If your weight isn’t changing as expected:  

- Adjust calories by 100–200 per day.  

- Ensure portion sizes are accurate.  

- Reassess your activity level and TDEE.  

Final Thoughts  

Creating your own diet plan may seem overwhelming at first, but it gets easier with practice. Focus on consistency rather than perfection. Over time, you’ll develop a better understanding of your body’s needs and how to fuel it effectively.  

Remember, a successful diet isn’t just about numbers—it’s about forming sustainable habits that align with your goals. Start small, be patient, and enjoy the journey!