Healthy Eating Guidelines

You feel you are following a daily healthy eating plan and doing cardio workout routines, but are still struggling to lose fat. You need more specific healthy eating guidelines to jump start your metabolism, lose fat and maintain muscle. You need to understand proper macronutrient ratios for each of your meals.


Fitness Nutrition Plan

To customize your fitness nutrition plan you first need to calculate your calorie requirements based on your BMR and activity level. Do that now with the calculator.


Now that you know how many calories to consume you can use the macronutrient healthy eating guidelines to determine the right amounts of carbohydrates, proteins, and fats.

Daily Healthy Eating Plan

The supreme meal for fat burning is a lean protein, a starchy carbohydrate and a fibrous carbohydrate

Here is your starting point macronutrient ratios. You will start with a 50-30-20 plan. Fifty percent of your calories will come from carbohydrates, thirty percent from protein and twenty percent of your calories from healthy fats.

So for a 2500 calorie plan the ratios would look like this:

  • 2500 x .5 = 1200 calories from carbs. To figure out grams you simply divide by 4 since there are 4 calories in each gram. This person needs 300 grams of carbohydrates per day.

  • 2500 x .3 = 750 calories from lean, complete protein sources. Again divide by 4. This means 187 grams of protein per day.

  • 2500 x .2 = 500 calories from healthy fats. Be careful here! Each gram of fat has 9 calories so divide by 9. This gives us 55 grams of fat for the day.

  • Divide your grams for each macronutrient into 6 meals and eat small meals every 2.5 to three hours to boost your metabolism and keep blood sugar levels stable

This is the starting point for the person who is working out every day. You have to master the fundamentals first and see where they take you. Only after a couple of weeks of following these healthy eating guidelines and noting your results will you make adjustments based on your body type or progress.



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