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How To Plan Your Diet Based On Your BMR?

Dt. Arti Jain 90% (461 ratings)
PGHRM, PG Certificate In Diabetic Educator, M.Sc - Dietitics / Nutrition, P G Diploma Nutrition & Dietetics, Certification In International Sports Nutrition
Dietitian/Nutritionist, Navi Mumbai
How To Plan Your Diet Based On Your BMR?

According to the WHO a third of the world population is obese, obesity is caused by overeating, act of physical activity, age factor, hereditary,and sometimes malfunctioning of the endocrine glands causing excessive fat accumulation. Food is meant to generate energy in the body so as to enable each and every organ to discharge its individual functions. To avoid overeating one has be careful of portion control and eat at a fixed time. Each meal should have a combination of carbohydrate 50 to 60 % of total calories + protein 35 to 40% of total calories and fat 20 to 25% of total calories. Dietary fibre of 25 to 30 grams a day obtained from whole grain, fruits and vegetables should also be taken in sufficient quantities as it imparts a sense of satiation and reduces the food intake. Indian diets are usually high in carbohydrates leading to higher incidence of diabetes. This can be countered by increasing proteins in each meal along with fibre,which gives a controlled balance to sugar levels in the body. Use unsaturated vegetable oils like olive, rice bran, soyabean and sunflower oil to maintain and reduce cholesterol and maintain heart health along with Omega-3 from flax seed, nuts (almonds and walnuts) or fish oil supplements, including vegetable juices in your daily diet improves the antioxidant level and fibre in the body and helps in weight loss.

How to make meal plans customized to your BMR

Step 1 - Calculate your BMR

Women's BMR Men's BMR     
655 66
+ (9.6* of your weight in kilos) + (13.7* your weight in kg)
+ (1.8*your height in cm) + (5*your height in cm)
- (4.7*your age in years) - (6.8*your age in years)
= ___________ Calories per day = ___________ Calories per day

Step 2 - After calculating your BMR ,and to start weight loss cut 200 kcal from your BMR.

For example if your BMR is 1600 kcal choose a meal plan that is 200 kcal lower I.e is from 1200 to 1400 calorie meal plan.

The main meals should be three meals like your breakfast ,lunch and dinner and the in between meals should be like fruits ,veg juice ,dry fruits,dry bhel , roasted chana, a slice of cheese ,which are not very dense in calories and high in nutrients.

STEP 3 - Eat every two hours with three main meals and three small meals.

STEP 4 - Drink plenty of water through the day at least 8 to 10 glasses.

Exercise - Lack of physical activity means there is no energy out put and this results in weight gain over the period of time because as we age our BMR reduces (basal metetabolic rate : that is total number of calories your body requires for normal body functions excluding any activity factor like exercise, BMR is the energy used for metabolic process of maintaining life itself and usually accounts for two thirds of total daily expenditure ). To maintain a healthy weight increasing the BMR is essential and this means increasing the muscle mass over the fat mass as 1 pound of muscle burns 6 calories at rest and 1 pound of fat just 2 calories. Increasing muscle mass can happen only through physical exercise and adequate protein in the diet thereby, increasing fibre and reducing fat in the diet.

Advantages of Physical Activity

  1. Helps to keep digestive system in optimum condition
  2. Improves cardiac rhythm and output
  3. Maintains flexibility of body
  4. Energies blood vessels and does not allow cholesterol deposits and improved heart health as it does not allow fat accumulation
  5. Improves peristaltic action of intestine and rectum and removes constipation
  6. Helps in improving insulin resistance in the body especially in PCOD and PCOS(poly cystic ovarian syndrome )
  7. Maintains the sugar levels in diabetic patients

Other Causes of Obesity

  1. Age factor: Obesity is generally prevalent in the middle age as the BMR reduces as a person ages especially if he or she does not exercise, but weight gain can be gender specific as women have more fat mass and the weight gain during pregnancy is common due to increase in fat in the diet, but in recent years there has been a rapid rise in obesity in children and teens due to over indulgence in junk and fast foods, which have high amounts of refined carbohydrates and hydrogenated fats. Heredity also plays an important role in fat accumulation. Children of obese parents do have high chances inheriting obesity from their parents as genetic factor could be a contributing factor rather than excessive food. In such cases physical activity plays a very important role for weight loss
  2. Untreated Hypothyroidism: Hypothyroid causes a drop in the BMR and increase in fat percentage and if untreated can cause weight gain, but once on medication they have improved metabolism.
  3. Drugs: Use of oral contraceptives, steroids, insulin and phenothiazines is generally followed by weight gain to stimulation of appetite.
  4. Alcohol: Alcohol is just empty calories and 1ml of alcohol gives 7 calories and this causes weight gain along with the fat laden food eaten while having alcohol, overeating is usually a consequence of drinking leading to weight gain and drinking coupled with smoking increases the lipid levels in the body affecting the heart health
  5. Fasting and Yo Yo Dieting: The process of losing weight and gaining weight several times throughout a life time is often characterised by increased fatness with each cycle (Krause food and nutrition therapy). Fasting is dropping calories to less than 600 to 800 over a period of time, which causes starvation and breakdown of muscle mass and lowering of BMR and once one gets back to normal diet there is sudden surge in weight which then gets difficult to rid off.
  6. Water: Incredible as it may seem water is a very important catalyst in weight loss,water suppress the appetite naturally and helps metabolise stored fat. Drinking water is best for fluid retention caused due to excessive intake of salt, the more water you take, more it dilutes the excess salt and reduces the fluid retention. Eight to twelve glasses of water in a day is the optimal intake.
  7. Stress: Stress is a another precipitating factor for weight gain which causes damage to the heart. Excessive stress causes an increase in cortisol and thereby, increase in fat percentage in the body and weight gain. An emotionally charged and highly strung nervous system can adversely affect the coronary arteries and deteriorate the heart. 

In case you have a concern or query you can always consult an expert & get answers to your questions!

2507 people found this helpful

Know More About Constipation!

Dr. Ekta Jain 86% (21 ratings)
Diploma in Diet,Health & Nutritions
Dietitian/Nutritionist, Delhi
Know More About Constipation!

Constipation is a common problem, and everyone experiences it once in a while. Constipation includes bloating, and abdominal pain. The problem often happens because of a low-fiber or high fat diet, lack of exercise, and not drinking enough fluids.

Sources of high-fiber foods include:

All plant foods, including fruits, vegetables, whole grains, beans, pear, dates, apple, sweet potato have fiber. Simple changes in lifestyle can improve your diet and helps relieve constipation.

3 people found this helpful

Cause for constipation

Dr. Naval Patel 89% (14040 ratings)
MBBS, Diploma In Dermatology & Venerology & Leprosy (DDVL)
Dermatologist, Raigarh
Cause for constipation

Cause for constipation


  1.     Not eating a well-balanced diet
  2.     Not drinking the right fluids in appropriate quantities
  3.     Experiencing continual high stress
  4.     Choosing to live an improper lifestyle for our body's well-being

All of these will inhibit movement of our food waste through the digestive tract.

3 people found this helpful


Dr. Amit Verma 91% (2743 ratings)
AUTLS, CCEDM, MD - Internal Medicine, MBBS
General Physician, Faridabad
Constipation: is due to an incorrect lifestyle and irregular eating patterns, not taking enough fluids, sedentary lifestyle. Foods that are heavy and difficult to digest, as well as oily, spicy, fried, and junk foods are the culprits. Eating food in a disturbed atmosphere or in front of the television and being awake late at night all lead to bowel disturbance. Psychological factors like stress, anxiety, fear, jealousy, and sorrow also play an important role.

Diet & lifestyle advice:
Increase intake of fiber, especially fruits and cooked vegetables.
An apple or pineapple/pomegranate each day is helpful.
Drink 7-8 glasses of lukewarm water each day.
Take daily morning and evening walks for at least 20-30 minutes each.
Eat whole grains /nuts/sprouts and muesli in breakfast
Avoid removing bran from the flour because it clears the intestines
Avoid refined foods like white flour, bread, pasta, pizza, white rice, or high protein foods like cheese, meat and cold foods like ice cream or chilled drinks
Take meals in a relaxed and calm atmosphere.
The food should be warm and freshly -prepared, as cold food slows the digestive power.
Take 30 ml/6 tsp of sypduphalac thrice daily after meals with lukewarm water.
Soak 3-4 dried figs after washing them overnight in water. Eat them first thing in the morning,
17 people found this helpful


Dr. G S Lavekar 93% (9329 ratings)
Ph.D - Ayurveda, MD - Ayurveda
Ayurveda, Delhi

Common problem in particular with urban population.

If any one experienced these symptoms for more than three months, it is referred to as chronic constipation.

  • Passing stools less regularly

  • Stools becoming lumpy or hard

  • Additional straining when having bowel movements

  • Experiencing the sensation of a blockage that is preventing bowel movements

The recommended daily dietary fibre intake for adults is 25g for women and 30g for men, through fibre-rich foods, such as vegetables, fruit, cereals and whole grains.

it is recommended that whole foods be consumed, rather than a dietary fibre supplement. Additionally, fibre supplements can sometimes aggravate constipation, especially if you do not increase the amount of water you drink daily.

Did you know water makes up about three-quarters of the faecal content? Or that constipation can occur with a high-fibre diet if not enough water is consumed? To sum up, adequate water intake is important to keep bowel contents soft and easy to pass.

Recommended daily fluid intake

Approximate adequate daily intakes of fluids (including plain water, milk, and other drinks) for women are 2.1 litres (about 8 cups) per day and for men is 2.6 litres (about 10 cups) per day.

Simple measures are to be tried to regularize bowel discipline like

  • Goos berry=Amla powder 4-5 gm at bed time with warm water


  • Trimyrebolan=Triphala powder 4-5 gm at bed time with warm water. If these measures are failed then one has to consult Doctor for further investigations and management.

4 people found this helpful

Weight gain Plan

Dr. Sangeeta 89% (1317 ratings)
M.Sc - Dietitics / Nutrition, Diploma in Diet and Nutrition, Certificate Of Diabetes Education , Ph.D.Nutrition
Dietitian/Nutritionist, Indore
Weight gain Plan
If you want to gain weight then a healthy high calorie diet which includes a combination of carbohydrate, protein and vitamins should be part of your daily routine. Gaining weight is difficult as compare to losing weight because you need to eat more calories than you burn. Thus, it is important that you should follow a proper weight gain diet schedule that is healthy and nutritious. Let’s have a look at the weight gain diet plan and know the easy ways to gain weight quickly.
Reasons of weight loss:-
• An inadequate diet in terms of protein and kcal.
• Diseases like tuberculosis, diabetes, malabsorption syndrome or cancer.
• Eating very little food.
• Depression / very tense.
• Pathological conditions such as fever and stomach disturbances.
High calories, high protein, high fat with liberal vitamin, antioxidant and PH to nutrients intake are recommended for weight gain.

Tips for weight gain:-
Meals quantity/intake should be increase. Easily digestible foods like potato and sago should be included. Eat dried fruits, sweet, fried food (serving/ day). Fluids should not be taken or with meal but only after a meal so food intake is not reduced.
• Emotional well being is essential to have a good appetite.
• Constipation reduces the appetite so the bowel movement should be regulated with adequate fluids, exercise and fruits.
• Synthetic drinks, soft drinks alcohol, too much of tea and coffee reduces the appetite and should be avoided.
148 people found this helpful

Navratri Diet Plan!

Mrs. Mansi Thakkar 87% (11 ratings)
Dietitian/Nutritionist, Surat

Navratri diet plan

  • Breakfast: dryfruit milk shake (take 4-5 almonds n 2 anjeer cut it n boil it with around 50 ml milk till soft, allow it to cool and grind it, pour 200 ml milk more, allow it to cool n drink it)
  • Mini meal: some fruits and makhana 
  • Lunch: rajgira roti n subzi with curd or chhah
  • Around 5 pm: one green tea with some peanuts 
  • Dinner: kuttu or rajgira roti n lauki subzi or you can have fruit juice or milk with dry fruits 
  • Before leaving for garba: provita power mix or one handful of dryfuits ll help you to sustain long during your garba.
  • Wish you all a joyful navratri!
3 people found this helpful

Your 7-Day Smart Diet Plan

Dr. Praveen G V S 89% (1501 ratings)
Homeopath, Hyderabad

Smart diet plan: day 1

Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea

Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear

Smart diet plan: day 2

Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea

Lunch: chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese

Smart diet plan: day 3

Breakfast: french toast: 2 slices of bread coated in 1/4 cup egg beaters, cooked in pam cooking spray; 1/4 cup light syrup; coffee or tea

Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ

Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple

Smart diet plan: day 4

Breakfast: fruit" cobbler: mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea

Lunch: turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons dijon mustard; 1 nectarine

Dinner: veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange

Smart diet plan: day 5

Breakfast: omelet: mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in pam cooking spray. 1 english muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread

Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing

Dinner: 2 boca burgers on 1 toasted english muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple

Smart diet plan: day 6

Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea

Lunch: 1 can healthy choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing

Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing

Smart diet plan: day 7

Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea

Lunch: chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread

Dinner: chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine

1 person found this helpful

Post Natal Diet Plan

Dr. Jaina Patwa 88% (84 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Mumbai

Post Natal Diet Plan

Prefered foods during postpartum:
Fresh - warm - oily - soupy - moist - nourishing - delicious - creamy - digestible

Preferred proteins:
• boiled warm milk
• milk puddings w/o egg
• split lentils soaked overnight made into thin soup, perhaps
almond or other nut milks
• nuts or seeds, well soaked (24 - 48 hours) for snack or prepared with soups,
Vegetables, grains, or sauces
• yogurt or buttermilk drink thinned half with water and seasoned with desired
• ricotta, cottage and other unfermented cheeses
• chicken and fish soups after about 4 weeks for non-vegetarians

Preferred carbohydrates:
• basmati rice (cook with an extra 1⁄2-1 cup water per cup of rice)
• unleavened wheat such as couscous, pastas, chapattis (unleavened tortillas)
• grains such as oats, quinoa and amaranth.
• favor less refined sugars such as honey, succanat, turbinado, and especially iron
Rich sweeteners such as dates, raisins, molasses and dark indian jaggery if available.

Preferred vegetables:
Prepare all vegetables until tender, season well and enjoy with healthy oils (sesame, sunflower, walnut, avocado, almond) or butter
• artichoke

• avocado
• beet
• fresh dill and fennel
• pumpkin and winter squashes
• yams or sweet potatoes
After the first three weeks postpartum, the following vegetables can be introduced; summer squashes, green beans, broccoli, peeled eggplant, spinach or chard cooked with plenty oil, seasoning, salt, and lime or lemon juice.

Preferred fats:
Use healthy fats and oils more abundantly than normal. This is important for optimal rejuvenation. Fats are building blocks for hormones and are important support and functional components of the cell membrane. Research show that low blood lipids are associated with depression and low hormone levels.
Essential fatty acids (efas - omega 3, 6, and 9) are, as the name indicates, essential to the body, mind and nervous system. The brain does not produce enough of these important oils, and if we get depleted, we are likely to suffer from anxiety, restlessness, and depression. Furthermore, low breast milk production and engorgement has been linked to low efas. The brain is more than 60% fat and needs a lot of healthy oils for its health.
flax seed oil
• ghee (clarified butter)
• butter
• sesame, toasted sesame, and sunflower oils
• coconut and olive oil in the summer

Diet Plan For Safe Monsoon!

Diploma In Diet & Nutrition
Dietitian/Nutritionist, Delhi
Diet Plan For Safe Monsoon!

The first showers of the monsoon provide relief from the intense heat of summer. However, the rain also brings some health issues that can spoil your mood like food poisoning, diarrhoea, dysentery and cholera. And not all are water-borne. So it is necessary to keep a sharp eye on what you're eating and drinking.

There are some precautions and diet modifications that will help keep you healthy. Here are some basic ones.

  1. Drink warm beverages. Add mint or ginger or dry ginger powder to tea and hot milk.
  2. Avoid street and junk food, as very few people have the high immunity to handle the bacterial overload at such places.
  3. Wash all fruits and vegetables thoroughly, especially leafy ones and cauliflower.
  4. Eat moderate quantities of food, as the body finds it hard to digest food.
  5. Avoid fried oily food that may cause acidity. Opt for grilled or tandoori items that require minimum oil/butter.
  6. Avoid using too much spice, as this promotes water retention and bloating. Go for medium or low salt food.
  7. Use plenty of garlic, pepper, ginger, asafoetida, turmeric, coriander and jeera, all of which enhance digestive power and improve immunity.
  8. Eat foods that are dry in nature. The most popular are makka (corn), chana(chickpea), besan (gram flour) and jow (oats).
  9. Eat light foods like vegetables, fruits, cereals etc and reduce consumption of meat or fish.
  10. Avoid sour foods like tamarind (imli), chutneys and pickles as they promote water retention.
  11. Also avoid eating cut fruits and vegetable outside home because there are more chances of bacterial growth and infection.
  12. Go for light meat preparations like soups and stews rather than heavy curries.
  13. Drink only boiled and filtered water.
  14. Drink plenty of water. Dehydration is possible.
  15. Don't consume dairy products in large amounts as they are prone to harbour germs at this time.
  16. Honey is an excellent tonic that helps keep the intestines sterile. It also assists in digestion.
  17. Eat bitter vegetables like karela (bitter gourd) and herbs like neem (basil), methi(fenugreek) seeds, haldi (turmeric) as they prevents infection.
  18. Fresh is the best for monsoon, so eat freshly cooked food. Avoid eating food straight out of the fridge. Fresh foods are the best, but if you like to store cooked food in the fridge, heat it gradually and thoroughly before eating.
  19. Consume lots of Vitamin C through amla and citrus fruits to boost immunity.

The appetite-robbing summer days are gone, and the cool monsoon tempts you to gorge on bhajiyas, sweets, and ever-larger helpings at mealtimes. After all, you have to make up for lost time! But temper that hearty appetite with a dose of caution; the monsoon is a time when diseases, particularly of the digestive system, are rampant.

The cardinal rule is never eat when you are not hungry. You can eat something in winter just because you find it appetising. Doing this in the monsoon is an invitation to indigestion and accompanying illnesses. Don't let the rain or the health troubles it brings with it get you down. Simply follow these tips and have a healthy monsoon.

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