To help you achieve your health and fitness goals—weight loss, muscle gain, and maintenance of weight—here's a comprehensive plan tailored to your age, height, weight, and TDEE.
1. Weight Loss Plan
Caloric Intake: To lose weight, a deficit of 500-750 kcal/day is recommended. Therefore, aim for a daily intake of about 1,384-1,634 kcal.
Macronutrient Breakdown:
- Protein: 30% (104-122g)
- Fats: 25% (38-45g)
- Carbohydrates: 45% (155-183g)
Sample Diet Plan:
-
Breakfast:
- Scrambled eggs (2 eggs) with spinach (50g) - 180 kcal
- Whole grain toast (1 slice) - 70 kcal
- Black coffee or tea - 0 kcal
-
Snack:
- Greek yogurt (150g) with berries (100g) - 150 kcal
-
Lunch:
- Grilled chicken breast (100g) - 165 kcal
- Quinoa (1/2 cup cooked) - 110 kcal
- Mixed salad with olive oil (1 tsp) - 80 kcal
-
Snack:
- Carrot sticks (100g) with hummus (30g) - 120 kcal
-
Dinner:
- Baked salmon (100g) - 206 kcal
- Steamed broccoli (100g) - 35 kcal
- Brown rice (1/2 cup cooked) - 110 kcal
-
Evening Snack:
Total: ~1,384 kcal
Exercise Plan:
- Frequency: 5 days a week
- Duration: 45-60 minutes each session
- Types of Exercises:
- Cardio: 3 days/week (running, cycling, or HIIT)
- 30 minutes of moderate-intensity cardio
- Strength Training: 2 days/week
- Full-body workout focusing on compound movements (squats, deadlifts, push-ups)
- 3 sets of 10-12 reps for each exercise
Lifestyle Changes:
- Aim for 7-9 hours of sleep per night.
- Incorporate stress management techniques such as yoga or meditation.
- Stay motivated by tracking your progress and setting small, achievable goals.
2. Muscle Gain Plan
Caloric Intake: To gain muscle, aim for a surplus of 250-500 kcal/day. Therefore, aim for a daily intake of about 2,384-2,634 kcal.
Macronutrient Breakdown:
- Protein: 30% (178-197g)
- Fats: 25% (66-73g)
- Carbohydrates: 45% (268-296g)
Sample Diet Plan:
-
Breakfast:
- Oatmeal (1 cup cooked) with protein powder (1 scoop) and banana - 350 kcal
- Peanut butter (1 tbsp) - 95 kcal
-
Snack:
- Cottage cheese (200g) with pineapple - 200 kcal
-
Lunch:
- Turkey breast (150g) - 195 kcal
- Sweet potato (1 medium) - 112 kcal
- Steamed asparagus (100g) - 20 kcal
-
Snack:
- Protein shake with milk - 200 kcal
-
Dinner:
- Beef stir-fry (150g) with mixed vegetables - 300 kcal
- Brown rice (1 cup cooked) - 215 kcal
-
Evening Snack:
- Dark chocolate (30g) - 170 kcal
- Mixed nuts (30g) - 180 kcal
Total: ~2,384 kcal
Exercise Plan:
- Frequency: 5-6 days a week
- Duration: 60-75 minutes each session
- Types of Exercises:
- Strength Training: 4-5 days/week
- Split routine focusing on different muscle groups (e.g., legs, back, chest, arms)
- 4 sets of 6-10 reps for each exercise
- Cardio: 1-2 days/week
- 20-30 minutes of low-intensity steady-state cardio
Lifestyle Changes:
- Prioritize 8 hours of sleep per night for recovery.
- Use journaling to track your workouts and dietary intake.
- Join a fitness community or find a workout buddy for motivation.
3. Maintenance of Weight Plan
Caloric Intake: To maintain weight, stick to your TDEE of 2,134 kcal/day.
Macronutrient Breakdown:
- Protein: 25% (133g)
- Fats: 25% (59g)
- Carbohydrates: 50% (267g)
Sample Diet Plan:
-
Breakfast:
- Smoothie with spinach, banana, protein powder, and almond milk - 300 kcal
-
Snack:
- Apple with almond butter (1 tbsp) - 180 kcal
-
Lunch:
- Grilled chicken salad with mixed greens, avocado, and vinaigrette - 400 kcal
-
Snack:
- Rice cakes (2) with cottage cheese - 150 kcal
-
Dinner:
- Grilled shrimp (150g) with quinoa and steamed vegetables - 450 kcal
-
Evening Snack:
- Dark chocolate (20g) and strawberries - 150 kcal
Total: ~2,134 kcal
Exercise Plan:
- Frequency: 4-5 days a week
- Duration: 45-60 minutes each session
- Types of Exercises:
- Strength Training: 2-3 days/week
- Focus on maintaining muscle mass with moderate weights
- 3 sets of 8-12 reps
- Cardio: 2-3 days/week
- Mix of moderate-intensity and high-intensity interval training (HIIT)
Lifestyle Changes:
- Maintain a consistent sleep schedule with 7-8 hours of sleep.
- Incorporate mindfulness practices to reduce stress.
- Set new fitness goals to keep yourself challenged and engaged.
General Tips
- Stay hydrated by drinking plenty of water throughout the day.
- Consider meal prepping to save time and ensure you stick to your diet.
- Listen to your body; adjust your calorie intake and exercise plan as needed based on your progress and how you feel.
By following these tailored plans, you can achieve your health and fitness goals effectively. Remember to consult with a healthcare provider or a registered dietitian before making significant changes to your diet and exercise routine.