How large should a calorie deficit be if you want to lose body fat?

Around 300–500 calories a day below your energy requirement. For weight or muscle gain, you add the same amount instead.

How do you calculate your basal metabolic rate?

Online calculators usually use Mifflin's formula. For women: (10 x weight in kg) + (6.25 x height in cm) − (5 x age in years) − 161. For men the same calculation ends with + 5 instead of − 161.

How much protein do you need if you train regularly?

The article recommends 1.6–2.2 g per kilogram of body weight. Eating significantly more than 2.2 g/kg will not give larger muscles, as there is a limit to how much the body can absorb at once.

Why is cottage cheese recommended as the last meal of the day?

Cottage cheese provides casein, a slow protein, which the article says is beneficial as the final meal to stimulate protein synthesis throughout the night.

How much fish is recommended per week?

300–450 g of pure fish per week, of which 200 g should be fatty fish. If you eat little fish, an omega-3 supplement is advised, with at least 250 mg EPA/DHA daily.

What can you do if protein powder makes you feel bloated?

It may be the lactose you are reacting to. In that case, choose a protein powder based on protein isolate, which is lactose-free.

Do you want to increase muscle mass and reduce body fat percentage? Then you should follow a diet plan! | Hardworkout Magazine

Key takeaways

- A deficit of 300–500 calories a day below your energy requirement is the recommended pace for losing weight or body fat, while the same surplus supports weight or muscle gain.

- People who train regularly need more protein than the general population: 1.6–2.2 g per kilogram of body weight, with fat at 20–35 per cent of energy intake and carbohydrates making up the remainder.

- Daily calorie needs are found by calculating basal metabolic rate with the Mifflin-St Jeor equation and multiplying it by an activity factor (PAL) between 1.2 and 2.4.

- Low-fat dairy products contain both whey (fast) and casein (slow) protein, which is why cottage cheese or quark works well as the final meal of the evening.

- Carbohydrates and protein supply 4 calories per gram, while fat supplies 9 calories per gram.

How big should your calorie deficit or surplus be?

Do you want to lose a few kilos, or maybe just tone up your body a bit? If the goal is to lose weight or reduce body fat, you need to maintain a small calorie deficit each day, around 300-500 calories below your energy needs. Conversely, you should add 300-500 calories per day if the goal is to gain weight or increase muscle mass.

How many calories you should eat is calculated based on your basal metabolic rate (BMR) and your activity level (PAL). You can read more about how to calculate this further down in the article.

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What should you eat on a 2200-calorie day?

If you train regularly with strength and want results from your training, it is also essential to have a well-balanced diet.

A meal plan does not have to be boring or exclude everything that is good; it is mostly about using good, clean ingredients and adjusting the amounts. A meal plan also makes it easier to ensure you get enough protein, carbohydrates, fats, fiber, vitamins, and minerals. This meal plan is for 2200 calories and consists of recipes for all meals. The macronutrients are distributed approximately 30E%/40E%/30E% each day, for proteins, carbohydrates, and fats respectively.

Monday

For breakfast, there will be whole grain and fiber-rich crispbread topped with protein-rich cottage cheese, honey, and kiwi.

For lunch, there will be a tasty and filling chicken dish with creamy pasta.

Dinner will be a nutritious fish dish with salmon, avocado, and vegetables. Flavorful and filling.

For supper, there will be a bowl of cottage cheese, yogurt, and melon. Cottage cheese provides casein (slow proteins), which is beneficial to consume as the last meal to stimulate protein synthesis throughout the night.

- Breakfast: [Crispbread with cottage cheese and nuts](https://hardworkout.no/3-kjappe-frokost-retter-som-gir-en-god-start-dagen/)

- Lunch: [Chicken with creamy pasta](https://hardworkout.no/vet-du-ikke-hva-du-skal-lage-til-middag-prov-kylling-med-kremet-pasta/)

- Dinner: [Pokebowl with salmon](https://hardworkout.no/fisk-til-lunsj-eller-middag-prov-poke-bowl-med-laks/)

- Supper/snack: [Cottage cheese, yogurt, and melon](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-1-e1723481373179.jpeg)

Tuesday

For breakfast, there will be some sweet and delicious pancakes with oats, banana, and cottage cheese. This will be a good combination of proteins, fast and slow carbohydrates, and healthy fats. This meal will ensure that you stay full for a while.

Lunch will be a couple of delicious protein-rich roast beef sandwiches, with filling whole grain slices.

For dinner, there will be a flavorful sweet potato soup, with red lentils and coconut milk.

Supper will be some tasty omelet muffins, with several different protein sources, from eggs, chicken, and cheese.

- Breakfast: [Protein pancakes with oats and cottage cheese](https://hardworkout.no/proteinpannekaker-med-havregryn-og-cottage-cheese/)

- Lunch: [Roast beef sandwiches](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

- Dinner: [Sweet potato soup with coconut milk](https://hardworkout.no/sotpotetsuppe-med-kokosmelk/)

- Supper/snack: [Omelet muffins](https://hardworkout.no/3-gode-lunsjretter-med-egg/)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-e1723650031567-256x150.jpeg)

Wednesday

For breakfast, there will be a filling and flavorful oatmeal with almond milk.

Lunch will be a nutritious sandwich with protein-rich eggs and healthy fatty acids from guacamole.

For dinner, there will be wraps with marinated chicken. Both chicken fillet and tortillas can be advantageously prepared on the grill for extra good flavor.

Supper will be a lovely and protein-rich chocolate cream, which is almost too good to be so healthy.

- Breakfast: [Oatmeal with chia seeds and almond milk](https://hardworkout.no/havregryn-3-smakfulle-varianter-av-havregrot/)

- Lunch: [Sandwich with eggs and guacamole](https://hardworkout.no/3-gode-lunsjretter-med-egg/)

- Dinner: [Wrap with chicken](https://hardworkout.no/enkel-og-sunn-oppskrift-pa-wrap-med-marinert-kylling/)

- Supper/snack: [Chocolate cream with cocoa and cottage cheese](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-28-e1724670931296-179x150.jpeg)

Thursday

For breakfast, there will be homemade and fiber-rich crispbread with a fresh spreadable cheese and flavorful smoked salmon.

Lunch will be a simple and protein-rich omelet with vegetables, chicken, and cheese.

For dinner, there will be spicy and delicious enchiladas with beans and guacamole. A meal consisting of healthy and fiber-rich carbohydrates, proteins, and healthy fatty acids. This combination will keep you full for a long time.

Supper consists of quark, which is a good source of casein protein (slow proteins), as well as some healthy fatty acids from the nuts and vitamins from the berries.

- Breakfast: [Crispbread with spreadable cheese and smoked salmon](https://hardworkout.no/3-kjappe-frokost-retter-som-gir-en-god-start-dagen/)

- Lunch: [Omelet with chicken and cheese](https://hardworkout.no/her-far-du-5-proteinrike-lunsjretter-til-matpakken/)

- Dinner: [Enchiladas with beans and guacamole](https://hardworkout.no/smakfulle-enchiladas-med-bonner-og-guacamole/)

- Supper/snack: [Vanilla quark with strawberries and cashews](https://hardworkout.no/5-enkle-mellommaltider-eller-sunne-desserter/)

![](https://hardworkout.no/wp-content/uploads/2024/08/Uten-tittel-29-e1724671128283-212x150.jpeg)

Friday

For breakfast, there will be a nutritious oatmeal, with flavors of chocolate and coconut.

Lunch will be a couple of slices of whole grain bread, topped with delicious scrambled eggs, smoked salmon, and tomatoes. A nutritious lunch with good carbohydrates, fiber, healthy fats, proteins, and vitamins.

For dinner, there will be a stir-fry made with lean and protein-rich beef (chicken breast can also be used), lots of nutritious vegetables, and filling rice. A good combination that keeps you full for a while.

Supper will be a tasty and protein-rich smoothie with berries and cottage cheese, packed with vitamins.

- Breakfast: [Protein-rich chocolate porridge with coconut flakes](https://hardworkout.no/havregryn-3-smakfulle-varianter-av-havregrot/)