Calories to Achieve Goal
Calories to Maintain Weight (TDEE)
Your Daily Macros
Want to lose fat and gain muscles?
(Dump) Weight Loss Diet Plan with 100gm Protein
You can easily create a diet plan for yourself based on your BMR and daily calorie requirement. The steps required to create your own diet plan –
- Calculate your daily calorie requirement and BMR
- If your goal is weight loss, then your calorie intake should 200-300 calories lesser than your maintenance calorie requirement
- For weight loss, your macros ratio should be 30-40% Protein, 20-30% Carb, remaining from fat.
- Design your diet plan based on macros calculated in the previous step.
For your ease, I have created a sample diet plan which offers 100gm protein, completely from vegetarian food sources.
Download this free diet plan of 100gm Protein. You can adjust the quantity of food according to your needs.