To help you achieve your health and fitness goals, here are tailored suggestions for weight loss, muscle gain, and weight maintenance based on your age, height, weight, and TDEE of 1,796 kcal/day.
1. Weight Loss
Diet Recommendations:
- Caloric Intake: Aim for a deficit of 500 kcal/day for a safe weight loss of about 0.5 kg/week. Target approximately 1,296 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (about 80g) = 320 kcal
- Fats: 25% (about 36g) = 320 kcal
- Carbohydrates: 50% (about 240g) = 960 kcal
Sample Daily Meal Plan:
- Breakfast: Greek yogurt (150g) with berries (100g) and honey (1 tsp) – 250 kcal
- Snack: 1 medium apple – 95 kcal
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and vinaigrette – 350 kcal
- Snack: Carrot sticks (100g) with hummus (50g) – 150 kcal
- Dinner: Baked salmon (100g) with quinoa (100g cooked) and steamed broccoli – 450 kcal
- Evening Snack: Herbal tea and a small handful of almonds (15g) – 150 kcal
Exercise Plan:
- Frequency: 5 days/week
- Duration: 30-60 minutes/session
- Types of Exercises:
- Cardio: 3 days (running, cycling, or HIIT)
- Strength Training: 2 days (full-body workouts focusing on compound movements)
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice mindfulness or yoga for 10-15 minutes daily.
- Motivation: Track your progress using a journal or app, and set small, achievable goals.
2. Muscle Gain
Diet Recommendations:
- Caloric Intake: Aim for a surplus of 250-500 kcal/day. Target approximately 2,046-2,296 kcal/day.
- Macronutrient Breakdown:
- Protein: 30% (about 150g) = 600 kcal
- Fats: 25% (about 70g) = 630 kcal
- Carbohydrates: 45% (about 300g) = 1,200 kcal
Sample Daily Meal Plan:
- Breakfast: Oatmeal (50g) with protein powder (1 scoop), banana, and peanut butter (1 tbsp) – 450 kcal
- Snack: Cottage cheese (200g) with pineapple – 200 kcal
- Lunch: Turkey sandwich on whole grain bread with avocado and spinach – 500 kcal
- Snack: Protein shake with milk – 250 kcal
- Dinner: Beef stir-fry (150g) with brown rice (150g cooked) and mixed vegetables – 600 kcal
- Evening Snack: Greek yogurt (200g) with granola – 300 kcal
Exercise Plan:
- Frequency: 5-6 days/week
- Duration: 45-90 minutes/session
- Types of Exercises:
- Strength Training: 4-5 days (focus on progressive overload with compound lifts like squats, deadlifts, bench press, and rows)
- Cardio: 1-2 days (light cardio or HIIT for recovery)
Lifestyle Changes:
- Sleep: Prioritize 8-10 hours of sleep for recovery.
- Stress Management: Engage in activities that promote relaxation, such as reading or meditation.
- Motivation: Join a fitness community or find a workout partner for accountability.
3. Maintenance of Weight
Diet Recommendations:
- Caloric Intake: Maintain around 1,796 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (about 112g) = 448 kcal
- Fats: 30% (about 60g) = 540 kcal
- Carbohydrates: 45% (about 225g) = 810 kcal
Sample Daily Meal Plan:
- Breakfast: Smoothie with spinach, banana, protein powder, and almond milk – 350 kcal
- Snack: 1 medium orange – 80 kcal
- Lunch: Quinoa salad with chickpeas, cucumber, and feta – 450 kcal
- Snack: Almonds (30g) – 170 kcal
- Dinner: Grilled chicken breast (150g) with sweet potato (150g) and asparagus – 550 kcal
- Evening Snack: Dark chocolate (30g) – 200 kcal
Exercise Plan:
- Frequency: 4-5 days/week
- Duration: 30-60 minutes/session
- Types of Exercises:
- Cardio: 2-3 days (moderate-intensity cardio)
- Strength Training: 2-3 days (focus on maintaining strength with a mix of compound and isolation exercises)
Lifestyle Changes:
- Sleep: Maintain 7-9 hours of sleep for overall health.
- Stress Management: Regularly engage in hobbies or social activities.
- Motivation: Continuously set new fitness goals to stay engaged.
General Tips:
- Hydration: Drink plenty of water throughout the day.
- Meal Prep: Consider preparing meals in advance to stay on track.
- Consult a Professional: For personalized advice, consider consulting a registered dietitian or fitness trainer.
By following these tailored plans, you can effectively work towards your health and fitness goals. Remember to listen to your body and adjust your plans as needed.
