Stage 3 – Set up your diet

Setting Up Your Diet

I guess right now you’re a bit confused, that’s ok! so I’m going to you one of our Bootcampers as an example so you can take it all in and put it to use.

Meet Kirsty!

Kirsty’s has signed up to lose weight (and body fat), as its crept up over time. she is a few lbs over her desired weigh and has decided to do something about it

Determined not to succeed and shape up, Kirsty is sorting her shit out

So, remember – calories first. 

Kirsty is quiet active, working at a school  8+ hours a day, and runs/bikes and bootcamps when she can. So we’ll go with the mid end of 11 as her multiplier.

To work out her calorie intake we’re going to take her body weight in lbs and multiply it by 11:

So, Kirsty’s calorie intake per day for fat loss is going to be eg 1990 Cals.

Next, we need to set her protein intake.

As I mentioned before, keep things simple and set protein intake to 1g/lb.

1kg x 190 = 190g

Kirsty’s daily protein intake will be 190g.

Carbs and fat?

Seeing that Kirsty has tageted fat and weight loss, I’d generally keep her carb intake lower 9

However, Kirsty enjoys her carbs (sometimes in a beer glass) and can’t see herself sticking to a low carb diet – and remember you must be happy with your diet plan to ensure success, we’re going to set her fat intake to 0.4g/lb to allow for enough carbs.


Kirsty’s daily fat intake will be 76g of fat per day.

This is where we are right now with Kirsty’s numbers:

All we need to work out now is her carb intake. To do that, we’re simply going to fill in the calories that remain after having set fat and protein with carbs.

Here’s how.

Step 1.

We’re going to first work out the calories in Kirsty’s protein and fat totals. To do this, multiply his protein intake by 4 (because there are 4 calories in a gram of protein) and multiply his fat intake by 9 (because there are 9 calories in a gram of fat). So, it’ll look like this:

Step 2.

So, we now know that Kirsty is getting 760 calories from protein, and 684 calories from fat. We now need to add the two totals – protein and fat – together.

So, Kirsty is getting 1444 calories from his fat and protein intake.

Step 3.

We now subtract the fat and protein total (1444 calories) from his total required calorie intake (1990 calories):

So, Kirsty has 546 calories left to distribute to carbs.

Step 4.

And now, the last step: Just divide 546 by 4 (because there are 4 calories in a gram of carbohydrate).

So, Kirsty’s total calorie and macronutrient intakes are:

What should you eat?

So you’ve understood how to set up your diet, and you’ve probably even worked out your own intake. But now you’re staring at these numbers and probably wondering – what the hell do you eat?

More on that in a second, but first: let’s quickly address two common dietary locutions.

 You should eat clean (good) while avoiding junk (bad).

A simple rule:

70-80% of your diet should consist of whole, nutrient-rich foods and the remaining 20-30% can be filled with whatever  you want.

But this is what will cover in more detail over the month to perfect your weekly diet