How do I make a diet?



To be able to make a diet a person needs to know how much energy he/she spends. To make it easier without the need to count every type of daily activity, we are here sharing five different groups of activities:

  1. Sedentary activity: laying in bed, being sick, not moving much – 30 Kcal/
  2. Moderate activity: Working in a office, working as a taxi driver, student, professor, work where you sit down a lot and have a low amount of stress – 35 Kcal/
  3. Average activity: If  you work in a office but walk home, a student doing some type of sport, working as a waiter or being a housewife – 40 Kcal/ Kg. day
  4. Active activity: Farmer, industrial or construction worker, painter or people from the group above (3) but are also doing some kind of sport activity -50Kcal/Kg. day
  5. Strenuous activity: Woodcutter, professional athletes, working as a porter or people from the group above (4) but are also doing some kind of sport activity – 60 Kcal/

When you have decided which group your life-style is most alike you multiply your weight with the amount of Kcal/ of “your” group.

For example: a person weight 70 Kg and is working in an office but is walking home everyday from work, 40 Kcal/

70 Kg x 40 Kcal/ = 2800 Kcal/day.

Now if you would like to stay with the same weight you would have to eat the same amount of calories as you spend. If you would like to lose weight you would have to eat less and if you would like to gain weight you would have to eat more calories/day.


To live and eat healthy we should always try to balance our diet with enough protein, carbohydrates and fat. A diet should contain:

12-18% protein

25-30% fat

55-60% carbohydrates


The energy comes from the basic nutrients in fat and carbohydrates. To make our metabolism work well we have to have protein, fat, water, some minerals and vitamins in our diet as well.


(This is taken from a nutrition course, 2017)






What do you need daily?

  • Dairy 2x portions/day

  • Meat/Chicken/Fish 2x portions/day

  • Carbohydrates  3-5 portions/day

  • Fruta 2 portions/day

  • Vegetables 2 portions/day (1 portion cooked & 1 portion raw)

  • Fat 40-60 grams/day

    Let’s give you an example, dinner:

  • Salmon (cooked in the oven)
  • Quinoa (50-100 grams cooked)
  • Steamed vegetables like broccoli, carrot and asparagus. If you boil them in water most of the vitamins will stay in the water but if you steam them instead, the vitamins will stay with the vegetables.
  • And some fresh salad, like cucumber, tomato and spinach