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How to Construct a Weight Reduction Diet?
Muscle
Diet
Weight Loss
Health
Nutrition
Muscle Mass
Weight Loss Diet
Isabella Taylor
Author
2026-03-23
Date
4 min. read
article.read_time
5
Chapters
A diet is a very popular term in recent years. In most cases, this term is used in the context of a weight loss diet. In fact, diets can be different, and this word can refer to the way we eat both unhealthily and healthily. Often when we want to lose weight, gain weight, build muscle mass, or have health problems, we wonder if constructing a diet is complicated. Can we do this on our own or is it better to seek help from a nutritionist? I will try to answer these questions.
Development of a reduction diet
Although calculating energy needs is straightforward if we have the correct formulas, understanding and applying the results to our daily life can be more complex. What is the body's basic energy requirement? It is essentially the amount of energy we obtain from food and which our body uses to maintain vital functions, such as heart, lung, and other organ activities. If we have access to basic information like body weight, age, and height, the best solution is to use the modified Harris and Benedict model by Rose and Shizgal.
A calculation formula for PPM for a man
PPM [kcal] = 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] - [5, 677 × L (years)].
A formula for PPM for a woman
PPM [kcal] = 447,593 + [9,247 × M (kg)] + [3,098 × W (cm)] - [4,33 × L (years)] Abbreviations: M - current total body weight expressed in kg; W - height expressed in cm; L - age expressed in years. However, it is crucial to remember that the amount of energy calculated using the above formula will be insufficient to meet our caloric needs. We also expend energy on daily activities related to work or physical activity.
Physical Exertion
There are numerous activity coefficients, and in order to select the appropriate one, it is necessary to ascertain the activity level of an individual. By multiplying the PPM value by the activity coefficient, the total calorie requirement, which serves as the foundation for diet planning, is obtained. To choose the appropriate PAL coefficient, it is advisable to adhere to the following guidelines: – 1, 2–1, 3 for a bedridden sick individual; – 1, 25 for an office worker with very low physical activity, solely associated with household chores; – 1, 4–1, 5 for an office worker who trains approximately 3 times a week for at least an hour – 1, 6 moderate physical activity; – 1, 75 active lifestyle; – 2, 0 very active lifestyle; athlete training for a minimum of 6 hours per week or an individual engaged in extremely strenuous physical labor; – 2, 2–2, 4 competitive sports
Weight loss meal plan - composition
The subsequent step involves composing a meal plan, which can be prepared in two ways. We can independently ensure the appropriate quality of the food we consume, thus creating a high-quality meal plan, e.g., during shopping, choosing whole-grain bread instead of wheat or caramel bread, choosing pork food instead of carrots. Such examples are numerous, and it is essential to adhere to the fundamental principles of healthy nutrition and comply with the recommendations of the mentioned pyramid. However, it is worth noting that such an approach, in the context of weight loss, may prove insufficient. In that case, it is equally important to appropriately adjust the quantity of food, i.e., adjust the appropriate intake of proteins, fats, carbohydrates, or micronutrients. In this situation, it is best to consult a dietitian who will assist us with calculations and demonstrate how to correctly choose portions of consumed products.
