DietPlans

1500-Calorie Non-Vegetarian Fat Loss Diet Plan Overview Protein: 187g (50%) Carbohydrates: 113g (30%) Fats: 34g (20%) This diet plan is tailored for extreme fat loss and is designed for a daily calorie intake of 1500. Meal Plan Meal 1 (8-9 am) 30g Oats 1 Scoop Whey Protein Half Apple 7 Almonds Cinnamon 1 Multivitamin Macros: 35g Carbs, 30g Protein, 7g Fats, 323 Calories Meal 2 (10-11 am) 2 Whole Eggs 5 Egg Whites 1 Guava or Pear or Peach or Orange Macros: 18g Carbs, 32g Protein, 10g Fats, 290 Calories Meal 3 (1-2 pm) 7 Egg Whites Omelette or Bhurji (with veggies) Half Plate Salad (Lettuce, Cucumber, Carrots,etc.) Macros: 10g Carbs, 28g Protein, 0g Fats, 152 Calories Meal 4 (3-4 pm) 1 Rice Cake 15g Peanut Butter 240ml Low-Fat Milk Optional: Add Boiled Egg Whites for extra protein Macros: 20g Carbs, 17g Protein, 9g Fats, 229 Calories Post Workout 1-2 Scoop Whey Isolate in 300ml Water 5g Glutamine Optional: Replace Whey with 6-10 Boiled Egg Whites Macro...

Fat Loss calculation Before starting any Fat Loss program, your first step is to calculate your daily calories requirement. Everybody’s height/weight/age is dierent so they need dierent calories. Follow the 3 steps below to and out your calories intake to gain muscle. Step 1: Calculate the BMR Use an online BMR calculator or mobile app. Input height, weight, age, and gender. Example : Age: 22 Gender: Male Height: 5'8" Weight: 160 lbs (72.5 kg) BMR: 1700 Step 2: Calculate Maintenance Calories Formula: BMR × 1.5 (Moderately Active: 3–5 days/week) BMR × 1.7 (Very Active: 5–6 days/week) Example : Moderately Active:  (Maintenance Calories) Step 3: Reduce Calories for Fat Loss 1. Fat Loss: -250 calories deficit Goal: Lose 0.5 lbs per week 2. Extreme Fat Loss: -500 calories deficit Goal: Lose 1 lb per week 3. Weight Loss: -1000 calories deficit Goal: Lose 2 lbs per week Macro Breakdown for Fat Loss Carbohydrates: 30–35% Protein: 45–50% Fats: 15–20%