A Smart Daily Diet Plan Can Dramatically Improve Your Weight Loss or Weight Gain Results



Template for your Daily Diet Plan

We've all tried a daily diet plan at some point or another and I know you've read many of those diet plans in magazines and on the internet, but the fact is that they aren't created equal...

As you know, humans weren't created equal either - we come in all kinds of different shapes, sizes and walks of life and, fortunately for you, you ended up on this website reading about how to improve your health. Well, my friend, you've come to the right place!

I've already stated the key concept of this page - we're all different! Does this mean we should all be force-fed the same diet? Absolutely not! A large man with a KFC credit card shouldn't consume the same diet as a marathon runner. Seems obvious, right?

It really is, but this is exactly why fad diets aren't very efficient. Not everyone reacts equally to the same diet! You should have a diet that reflects your lifestyle and your goals. For example, do you want to lose weight and some flab in the process? Or do you want to gain weight (muscle) and make some serious progress in the gym? Do you have a large build or smaller build?

Before reading further, I would highly recommend reading about the general concepts of eating healthy. This will give you the tools needed to interpret the daily diet plan chart. This will alleviate most of your questions about the different values in the chart and whether or not it they are appropriate for you.

I've come across an amazing chart to help you decide how much and what to eat per day. Basically, it's a daily diet plan to help get you on the right track. I've laid it out here for your benefit.

But remember, there is no such thing as a secret diet that will burn fat for you. As with any other diet, this one will only work if you also follow some sort of exercise program.

Be careful, don't bind yourself to the numbers on this chart! You'll want to modify it based on the intensity of your strength training routine. Throughout this site I've given many tips on starting your own workout program and sticking with it!

But first...

You need to consider your goals - do you want to gain or lose weight? I-ve written a page to help you create your own fitness goals. After making some goals, use some of the other tips on starting a strength training program and starting a daily diet plan to get you in great shape!

Important Info About this Daily Diet Plan!

Please bear in mind that this chart is meant to demonstrate trends. What I mean is, you can determine your needs based on whatever your weight is and your goals (yes, even the ladies)! For example, for every 5 pounds of weight, you'll need 77 more calories, 4g protein, 2g fat and 11g of carbohydrates. Again, please read the section on eating healthy prior to interpretation of this chart.

How is this Daily Diet Plan Calculated?

Let's think about the basics here. Remember that 1g of carbs gives you 4 calories, 1g protein gives 4 calories, and 1g fat gives 9 calories.

Now, if you move incremently down the chart (i.e. every 5 pounds), you'll noticed that each consecutive line results in an increase of 77 calories, 4g protein, 2g fat and 11g of carbs...

4g protein x 4 cals/g = 16 cals/4g protein

2g fat x 9 cals/g = 18 cals/2g fat

11g carbs x 4 cals/g = 44 cals/11g carbs


16 cals + 18 cals + 44 cals = 77 calories!


This reflects a 20% protein, 23% fat and 57% carb diet!

Check it out!

The Customizable Diet Plan
Weight Loss Diet Weight Gain Diet
Your Weight (lbs.) Calories Protein (g) Fat (g) Carbs (g) Calories Protein (g) Fat (g) Carbs (g)
170 2135 139 47 288 3235 139 72 508
175 2213 143 49 299 3313 143 74 519
180 2290 147 51 311 3390 147 75 531
185 2368 151 53 322 3468 151 77 542
190 2445 155 54 334 3545 155 79 554
195 2523 159 56 345 3545 155 79 554
200 2600 163 58 357 3700 163 82 577
205 2678 168 60 368 3778 168 84 588
210 2755 172 61 379 3855 172 86 599
215 2833 176 63 391 3933 176 87 611
220 2910 180 65 402 4010 180 89 622
225 2988 184 66 414 4088 184 91 634
230 3065 188 68 425 4165 188 93 645
235 3143 192 70 436 4243 192 94 656
240 3220 196 72 448 4320 196 96 668
245 3298 200 73 459 4398 200 98 679
250 3375 204 75 471 4475 204 99 691
255 3453 208 77 482 4553 208 101 702
260 3530 212 78 494 4630 212 103 714
265 3608 217 80 505 4708 217 105 725
270 3685 221 82 516 4785 221 106 736
275 3763 225 84 528 4863 225 108 748
280 3840 229 85 539 4940 229 110 759
285 3918 233 87 551 5018 233 112 771
290 3995 237 89 562 5095 237 113 782
295 4073 241 91 573 5173 241 115 793
300 4150 245 92 585 5250 245 117 805

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What Other Visitors Have Said

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25-grams-carbs-per-day 
A 180lb person can eat 311 carbs a day and lose weight? Silly!

It will never happen.

Maybe I read the chart wrong?

I lost 76 pounds in 4 months …...

Help With My Diet! 
Hi, I'm a 28 year old male. I am 6'3 and 245lbs. I'd like to get down to around 215-220lbs. More importantly though I'm would like to complete a 1/2 …...

A little help needed Not rated yet
Hi Ryan,

I found your website a few weeks ago and am finding it very useful.

I am around 240lbs at present and i am joining the Army so need my …...

Lose weight and gain muscle diet Not rated yet
Hi I'm 38 year old male and been trainimg for a while. I'm 205 pounds and 6ft but would like to trim up and loose some fat around my tummy. My diet is …...

Daily Diet Plan Lose Weight Not rated yet
Ok, if I'm looking at this chart do I look at my current weight or my goal weight? I would assume after reading a lot of sites I would be at looking …...

diet plan Not rated yet
please can you also make a weight gain plan for lower weights ie. down to 130?

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To everyone,

This chart is meant to be an …...

Daily Diet Plan Help Not rated yet
I was wondering, would you consider expanding the daily diet plan to include lower weight groups, or possibly make one for women if there's a difference …...

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