Scribd
Upload
173 views10 pages

How To Make Your Own Diet Chart Using The Fittr App

How

Uploaded by

Monu Thakkar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
173 views10 pages

How To Make Your Own Diet Chart Using The Fittr App

How

Uploaded by

Monu Thakkar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 10

How to make your own diet chart using the fittr app .

Step 1:

Go to tools – Bmr Calculator


Step 2: Input the values in the bmr calculator such as age , height ,
gender etc

Note : The values shown here is just for reference and understanding purpose . Kindly don’t copy the
values written . Always use your own stats and enter the values .
Step 3 :
Once you enter the values in the bmr calculator you’ll receive 2 things :

1) Bmr – basal metabolic Rate


2) Tdee – Total daily energy expenditure/Maintenance calories

To lose fat you need to create a deficit of 300-400 calories below your tdee ( TDEE-300)

In the below example you can start with 2000 calories to start with to lose fat.

To gain muscle you can start with 200 calories above your tdee (TDEE + 200)

In the below example you can start with 2500 calories to start with to gain muscle.

Note : This are just approximate data to start with .


Step 4 : Once you find your targeted calories to lose fat or gain muscle
you need to go to tools – diet tools .
Step 5 :

Click on the three dots to the upper right corner as shown in the
image .
Step 6 :

Click on set macros


Step 7 :
Enter the targeted calories shown in blue arrow

Enter diet type as “custom” shown in the red arrow .


Step 8 :

Once you select the diet type as custom you need to set protein carbs and fats distribution.

Protein can be anywhere around : 1.4-2.0g/kg bodyweight

Example : A 80kgs male will need anywhere around 110-160g protein ( 80*1.4-2.0)

Fats can be anywhere around : 0.6-1.0g/kg bodyweight

Rest calories can be distributed among carbohydrates.

The total calories should turn 100% once the calories are set and then click on “set as macros.
Step 9 :

Hola and we are done . Start entering the food of your choice .
Notes :

If you are a beginner it would be advisable to start your protein intake on a lower end
(bodyweight*1.2g/kg) and then gradually start increasing once you are used to it to avoid constipation
or any gut related issues .

Protein should come from protein rich food such as chicken , fish , eggs , whey , paneer . tofu . diary ,
soya chunks etc . You can ignore the protein coming from carbs.

Please don’t go too low on calories to lose fat faster. Remember slow and steady wins the race . Going
to aggressive on your calories may screw up your metabolism , may have vitamins and minerals
deficiency , hair loss , weight rebound , mood swings , cravings etc .

You might also like