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

Personalized Plan for Health and Fitness Goals

User Profile:

• Age: 21 years
• Height: 182.88 cm
• Weight: 89.81 kg
• Gender: Male
• TDEE: 2,844 kcal/day

Goal 1: Weight Loss

Caloric Intake:

• Target Calories: 2,344 kcal/day (500 kcal deficit)
• Macronutrient Breakdown:
  • Protein: 30% (176 g)
  • Fats: 25% (65 g)
  • Carbohydrates: 45% (263 g)

Diet Plan:

• Breakfast:
  • 3 scrambled eggs (210 kcal)
  • 1 slice whole grain toast (80 kcal)
  • 1/2 avocado (120 kcal)
• Snack:
  • Greek yogurt (150 kcal)
  • 1 tbsp honey (60 kcal)
• Lunch:
  • Grilled chicken breast (200 g) (330 kcal)
  • Mixed salad with olive oil dressing (150 kcal)
• Snack:
  • 1 medium apple (95 kcal)
  • 20 almonds (140 kcal)
• Dinner:
  • Baked salmon (200 g) (400 kcal)
  • Quinoa (1 cup cooked) (220 kcal)
  • Steamed broccoli (1 cup) (55 kcal)
• Evening Snack:
  • Cottage cheese (200 g) (180 kcal)

Total: 2,344 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 60 minutes per session
• Type:
  • Cardio (3 days):
    • 30 minutes of running or cycling
    • 30 minutes of HIIT (High-Intensity Interval Training)
  • Strength Training (2 days):
    • Compound lifts (squats, deadlifts, bench press)
    • 3 sets of 8-12 reps for each exercise

Goal 2: Muscle Gain

Caloric Intake:

• Target Calories: 3,344 kcal/day (500 kcal surplus)
• Macronutrient Breakdown:
  • Protein: 25% (210 g)
  • Fats: 25% (93 g)
  • Carbohydrates: 50% (419 g)

Diet Plan:

• Breakfast:
  • 4 scrambled eggs (280 kcal)
  • 1 slice whole grain toast (80 kcal)
  • 1 banana (105 kcal)
• Snack:
  • Protein shake (200 kcal)
  • 1 tbsp peanut butter (95 kcal)
• Lunch:
  • Grilled chicken breast (250 g) (400 kcal)
  • Brown rice (1.5 cups cooked) (300 kcal)
  • Mixed vegetables (150 kcal)
• Snack:
  • Trail mix (200 kcal)
• Dinner:
  • Beef steak (250 g) (600 kcal)
  • Sweet potato (1 medium) (112 kcal)
  • Green beans (1 cup) (44 kcal)
• Evening Snack:
  • Cottage cheese (300 g) (240 kcal)
  • 1 tbsp honey (60 kcal)

Total: 3,344 kcal

Exercise Plan:

• Frequency: 5-6 days a week
• Duration: 60-90 minutes per session
• Type:
  • Strength Training (4 days):
    • Focus on hypertrophy (8-12 reps)
    • Include exercises like squats, deadlifts, bench press, rows, and overhead press
  • Cardio (2 days):
    • Moderate-intensity steady-state cardio for 30 minutes

Goal 3: Weight Maintenance

Caloric Intake:

• Target Calories: 2,844 kcal/day (TDEE)
• Macronutrient Breakdown:
  • Protein: 25% (176 g)
  • Fats: 30% (95 g)
  • Carbohydrates: 45% (318 g)

Diet Plan:

• Breakfast:
  • 3 eggs (210 kcal)
  • 1 slice whole grain toast (80 kcal)
  • 1/2 avocado (120 kcal)
• Snack:
  • Greek yogurt (150 kcal)
• Lunch:
  • Turkey sandwich on whole grain bread (500 kcal)
• Snack:
  • 1 medium apple (95 kcal)
  • 20 almonds (140 kcal)
• Dinner:
  • Grilled chicken breast (200 g) (330 kcal)
  • Quinoa (1 cup cooked) (220 kcal)
  • Mixed vegetables (150 kcal)
• Evening Snack:
  • Cottage cheese (200 g) (180 kcal)

Total: 2,844 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Type:
  • Strength Training (3 days):
    • Focus on maintenance (8-10 reps)
  • Cardio (2 days):
    • 30-45 minutes of moderate-intensity cardio

Lifestyle Changes

1. Sleep:

   • Aim for 7-9 hours of quality sleep per night.
   • Create a bedtime routine that includes winding down 30 minutes before sleep.

2. Stress Management:

   • Incorporate mindfulness practices such as meditation or yoga.
   • Schedule regular breaks during the day to recharge.

3. Motivation:

   • Set specific, measurable goals and track progress.
   • Find a workout buddy or join a fitness community for support.
   • Reward yourself for reaching milestones (non-food rewards).

By following this comprehensive plan tailored to your specific health and fitness goals, you can effectively work towards achieving your desired outcomes. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.