COURSE: INTERNATIONALLY ACCREDITED DIPLOMA IN DIET PLANNING AND WEIGHT

MANAGEMENT

INSTRUCTOR: AKASH SEHRAWAT

MODULE 1: 7 STEPS TO DIET PLANNING

LECTURE 5: STEP 4: Calculate caloric targets based on Goals

Hey, Guys Akash here. Welcome to Internationally Accredited diploma in diet planning and weight
management.

We are learning how to help your clients to lose weight, build muscle and optimize their health by
understanding the process of creating a truly customised diet planning for them based on their
goals, preferences, and culture.

I hope you guys are clear with the steps so far. At any point, if you think you have any doubts or
questions, simply shoot me a message with a specific question and I 'll get back to you.

Ok, let's move on to Step-4.

This lecture will be in two parts.

First, we will figure out the exact calories needed for your client to lose fat.

Then we will figure out the calories needed to build muscle if that is your client's goal.

let's start with fat loss.

One should eat anything between 10-30% less than their TDEE.

If you have not gone through the previous lecture on TDEE total daily energy expenditure, then I
highly recommend you do so, as TDEE is super important to understand for this lecture and
forthcoming lectures.

let's say your clients TDEE is= 2000 calories.

10%-30% less is 1800 calories and 1400 calories respectively.

if your client wants to lose fat fast, and is willing to eat less, than 30% caloric deficit diet is
something you can start her on.

After a week or two, ask her about her energy levels, whether she is facing any hunger, or if her
cravings are out of control or not?

Then you need to manoeuvre these calories based on her results and how she is feeling.

When I say manoeuvre, I personally like divide a program into phases for clients. for example, if
they have taken a 3 months weight loss coaching with me, then I divide my client's program into 3
phases- 4 weeks each.

not only this keeps things interesting for them, but this way they also get better results.

The mechanism of phases is outside the scope of this diploma, but just know that eating anything
between 10-30% less than TDEE will ensure fat loss.

at the same time do note, going beyond 30% would be considered a starvation diet. If you ask
your clients to do that, then this may be potentially harmful to them as this could result in her
metabolism shutting off completely...

30% less is a good enough, you don't need to go beyond this. if there is no significant fat loss,
you can ask your clients to increase both the volume and intensity of their activity level as its the
best way to create an even bigger deficit.

remember from your foundational diploma in nutrition course:

1 pound of fat is 3500 calories. if you want your client to lose 2 lbs/week...which is the maximum
fat loss one should target, then you need to design a fat loss program which has a caloric deficit
of 7000 calories a week.

say her TDEE is 2000 calories. 30% less is 1400. ie. 600 calories per day is the deficit.

600*7= 4200 calories. but we need a greater deficit. so instead of lowering here calories from
1400 to say 1000, what you can do instead is ask her to increase her activity level.

TDEE has a huge activity factor inbuild. by increasing your client's activity you can compensate
for the remaining 400 calories and make the total deficit close to 1000 calories.

Pro tip: 2 lbs of fat per week is a lot of fat. some of my clients have reported a loss of 5 lbs per
week for 2-3 weeks in a row especially when I put them on my 11-day fab detox diet which is my
best selling course.

do note, total weight loss will always be more...as 70% of your body is water...and some loss of
lean mass is also there...especially if the clients are not into weight training....and simply relying on
cardio to lose weight.

that was all about fat loss.

Now lets talk about gaining weight that is building muscle, no one wants to gain fat right?

Let me say this: In most cases, if your client is a beginner or even an intermediate, they have the
potential to build muscle even on a caloric deficit diet!

Yes! This a myth that you need to be in a caloric surplus in order to build muscle.

Please note: throughout this course, when I talk about fat loss it means losing weight. no one
wants to lose lean muscle weight as that is precious for you and muscles have a lot of benefits. I
am not talking about bodybuilder's muscle, but lean muscle which makes you look toned and
sexy!

and when I talk about gaining weight it means I am talking about building muscle, no one wants to
gain fat.

coming back to the topic at hand, the process of building muscle is much slower than losing fat
and is heavily dependent on one's genetics and obviously gender, but an average of 1-2 lbs of
muscle per month is what your clients can expect, which slows down as they start to near their
genetic potential.

The number of calories to eat in order to build muscle is simple:

TDEE+ [300-500] calories. if your clients TDEE is 2000 calories, then they need to start eating
2300 calories and can gradually increase 100 calories per week.

this again needs to be monitored, as you don't want them to gain more fat than muscle.

students, I HOPE I AM not overwhelming you...please pause...whenever you have that feeling,
play it again...and let me say this...these steps are the fundamental principles to create a diet plan
for anyone..

I do recommend you watch these lectures of 7 steps in diet planning at least few times till you
really grasp these concepts thoroughly....as many of your exam questions will come from these..

one last question that demands attention here: what should you do for clients who's goal is
simply to improve their health?

do they also need to count calories ?

well, this is a personal choice, but i am of the camp of counting calories.

with everyone eating out these days, and so many hidden ingredients in foods, you simply don't
know how many calories you are consuming and how much you burn.

Only if, people have a rough idea about portions sizes and how many calories are there in it, they
will be more conscious when eating...especially when they eat out...

Junk and fast foods are loaded with so hundreds and thousands of unwanted calories and with
huge portion size especially here in America, it's very very tough for anyone not to overeat....

I do recommend to ask your clients to count calories...more on this in the coming up lectures...

The next lecture is going to be an interesting one and will discuss in depth about macronutrients
splits...i.e. what is the percentage of calories that should come from carbs, proteins and fats. and
the meal framework...that is how many meals a day and their timings...stay tuned...ciao