Kabuuang Pang-araw-araw na Gastos ng Enerhiya (TDEE)

Personalized na Plano batay sa Layunin

1. Pagbawas ng Timbang

Target na Caloric Intake:

• TDEE: 2,031 kcal
• Target na Caloric Deficit: 500 kcal/day
• Target na Caloric Intake: 1,531 kcal/day

Macronutrient Breakdown:

• Protina: 25% (kcal)
• Taba: 25% (kcal)
• Karbohidrat: 50% (kcal)

Calculation:

• Protina: (1,531 * 0.25) / 4 = 96 g
• Taba: (1,531 * 0.25) / 9 = 42 g
• Karbohidrat: (1,531 * 0.50) / 4 = 191 g

Diet Plan:

Pang-araw-araw na Menu:

Breakfast:

• 1 serving oatmeal (150 kcal)
• 1 banana (90 kcal)
• 1 scoop whey protein (120 kcal)

Lunch:

• 100g grilled chicken breast (165 kcal)
• 1 cup steamed broccoli (55 kcal)
• 1/2 cup quinoa (111 kcal)

Snack:

• 20 almonds (140 kcal)

Dinner:

• 100g salmo (206 kcal)
• 1 cup mixed salad (50 kcal) with olive oil (120 kcal)
• 1/2 avocado (120 kcal)

Total: 1,531 kcal

Exercise Plan:

Frequency: 5 days a week
Duration: 1 hour per session
Type:

1. Cardio Sessions (3 days):

   • Jogging: 30 minutes
   • HIIT workouts: 30 minutes (burpees, jump squats)

2. Strength Training (2 days):

   • Squats, Deadlifts, Lunges, Push-ups, Planks
   • 3 sets of 12-15 repetitions for each exercise

Lifestyle Changes:

• Tulog: Target at least 7-8 hours of sleep per night.
• Stress Management: Practice mindfulness or yoga for 15-20 minutes daily.
• Motivation: Set weekly goals and track progress using a journal or app.

---

2. Pagdagdag ng Kalamnan

Target na Caloric Intake:

• TDEE: 2,031 kcal
• Target na Surplus: 250 kcal/day
• Target na Caloric Intake: 2,281 kcal/day

Macronutrient Breakdown:

• Protina: 30% (kcal)
• Taba: 25% (kcal)
• Karbohidrat: 45% (kcal)

Calculation:

• Protina: (2,281 * 0.30) / 4 = 171 g
• Taba: (2,281 * 0.25) / 9 = 63 g
• Karbohidrat: (2,281 * 0.45) / 4 = 256 g

Diet Plan:

Pang-araw-araw na Menu:

Breakfast:

• 3 scrambled eggs (210 kcal)
• 2 slices whole-grain toast (160 kcal)
• 1 tbsp peanut butter (95 kcal)

Lunch:

• 150g grilled chicken breast (248 kcal)
• 1 cup brown rice (215 kcal)
• 1 cup green beans (44 kcal)

Snack:

• 1 protein shake (200 kcal)
• 1 banana (90 kcal)

Dinner:

• 150g lean beef (320 kcal)
• 1 sweet potato (112 kcal)
• 1 cup mixed vegetables (80 kcal)

Total: 2,281 kcal

Exercise Plan:

Frequency: 5 days a week
Duration: 1-1.5 hours per session
Type:

1. Strength Training (4 days):

   • Focus on compound movements: Squats, Deadlifts, Bench Press, Rows.
   • 4 sets of 8-10 repetitions.

2. Light Cardio (1 day):

   • 30 minutes cycling or light jogging.

Lifestyle Changes:

• Tulog: Target 7-9 hours of quality sleep.
• Stress Management: Regular workouts, mindfulness practices.
• Motivation: Engage in group classes or pair up with a workout buddy.

---

3. Pagpapanatili ng Timbang

Target na Caloric Intake:

• TDEE: 2,031 kcal/day
• Target na Caloric Intake: 2,031 kcal/day (maintain goal)

Macronutrient Breakdown:

• Protina: 25% (kcal)
• Taba: 30% (kcal)
• Karbohidrat: 45% (kcal)

Calculation:

• Protina: (2,031 * 0.25) / 4 = 127 g
• Taba: (2,031 * 0.30) / 9 = 67 g
• Karbohidrat: (2,031 * 0.45) / 4 = 229 g

Diet Plan:

Pang-araw-araw na Menu:

Breakfast:

• 2 boiled eggs (140 kcal)
• 1 slice whole-grain toast (80 kcal)
• 1/2 avocado (120 kcal)

Lunch:

• 150g grilled turkey (200 kcal)
• 1 cup brown rice (215 kcal)
• 1 leaf of romaine lettuce with vinaigrette (50 kcal)

Snack:

• Greek yogurt (150 kcal) with honey (50 kcal)

Dinner:

• 150g grilled salmon (350 kcal)
• 1 cup broccoli (55 kcal)
• 1 small baked potato (130 kcal)

Total: 2,031 kcal

Exercise Plan:

Frequency: 4-5 days a week
Duration: 45 mins to 1 hour per session
Type:

1. Cardio (2 days):

   • Jogging: 30 mins
   • Cycling: 30 mins

2. Strength Training (3 days):

   • Mix of upper and lower body workouts, focusing on maintenance of muscle.

Lifestyle Changes:

• Tulog: 7-8 hours, consistent sleep schedule.
• Stress Management: Hobbies, meditation, regular breaks.
• Motivation: Celebrate small wins, adjust goals as necessary.

Pangkalahatang Suhestyon:

1. Hydration: Uminom ng maraming tubig bawat araw (at least 2-3 liters).
2. Pagbabantay: Panatilihin ang journal para sa pag-track ng pagkain at ehersisyo.
3. Pagkain ng mga Whole Foods: Magtuon sa mga sariwang prutas, gulay, lean protein, at whole grains.
4. Mabilisang pagkain: Iwasan ang mabilisang pagkain at mga matatamis na meryenda sa loob ng araw.

Tumukoy ng mga konsultasyon sa nutritionist o fitness trainer kung kinakailangan para sa higit pang personalized na gabay.