Female Physique Transformation 101 | Diet Plan

Written by Chloe Thurston

Female Physique Transformation


During exercise and daily activity women use less carbohydrates than men, yet burn less fat at the same intensity. There are several explanations of this ranging from hormones, body mass etc. However, overall the rule for both genders to transform your body is the same.


In order for you to gain or lose weight, maths is unfortunately required. Body transformation is a matter of subtraction; calories in, minus calories out, equals a positive or negative calorie balance.  If you are aiming to lose fat then, consume less than you are burning (negative calorie balance). However, if you are choosing to gain fat or develop muscle mass, it is essential to consume more than you are expending (positive calorie balance).


Calories are essential within our diet, without calories we cannot carry out daily functions such as, breathing, digestion and metabolism. The caloric value of each food is based on the macronutrients that are inside it – fat, carbohydrates and protein.


The minimum amount of calories that our bodies require to function is known as the BMR (basal metabolic rate). The rate of the BMR can also be influenced by age, gender and also by an individuals initial muscle mass. Waking up, brushing your teeth and going for a run are all activities which require energy. Unfortunately, as we get older our metabolism slows down, therefore individual caloric intake is reduced.

Body Transformation




Develops, strengthens and repairs. It isn’t a magic potion, nor is it hard to get your hand’s on! Lifting weights, running 10 km or even pole dancing, our bodies experience wear and tear. Building lean muscle is crucial in order to gain that lean or toned physique that everyone is wanting, whilst also reducing the likelihood of injury. Protein is made up of essential amino acids; the building blocks for  protein synthesis. The general guideline for protein consumption for an active person is 1 gram of protein per pound of body weight. So if you are 150lbs then eat around 150g of protein per day. Each gram of protein is equal to 4 kcal.


Good sources:

» Lean meat

» Eggs

» Milk

» Greek yoghurt

» Beans

» Nuts

» Cheese

female transformation



The misunderstood macronutrient. A bit like premiership footballers- they aren’t all bad! In reality fat is essential for your health. Essential fatty acids like omega-3 and omega-6 help to maintain and protect organs, brain functions and absorb vital vitamins. There is only one fat that you should be avoiding and that is “trans fats”. Check the labels on packaging and avoid hydrogenated oils. Each gram of fat is equal to 9kcals.


Good sources

» Nuts

» Oils

» Coconut

» Avocado

female transformation


Quality, not quantity! Despite what you may read in the magazines they aren’t all evil! Avoid simple carbs (confectionary, soda and desserts) and enjoy complex carbs (potatoes, veg, oatmeal). Complex carbs  take longer to digest, making you feel fuller for longer. Each gram is equal to 4kcals.


Good sources:

» Oatmeal

» Veg

» Brown Rice

» Brown pasta

» Berries

» Banana

female transformation


The overall rule is usually 40% Carbs, 30% Fat and 30% Protein. However, this doesn’t work for everyone. The most accurate way is to first work out your body type.

» Ectomorph –”The Skinny Friend” You are smaller in bone structure and have a slightly fast metabolism. You can usually get away with more carbohydrates in your diet. Recommended: 50% carbs, 30% protein and 20% fat.

» Mesomorph –”The Good Doer” Those that can have their cake and eat it. Individuals which are susceptible to gain muscle and stay lean without indulging excessively . Usually athletic looking and have a medium bone structure e.g. bodybuilder or gymnasts. Recommended: 40% carbs, 30% protein and 30% fat

» Endomorph –”The Michelin Man” These are the big and strong ones of us out there. You tend to have larger bone structure and are very strong because of it. You tend to do best on higher fat and lower carb diets e.g. power lifters. Recommended: 25% carbs, 35% protein and 40% fat.


female transformation


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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