Total Daily Energy Expenditure (TDEE)

User Profile Overview:

• Age: 22 years
• Height: 162.56 cm
• Weight: 20.4 kg (This weight seems unusually low for someone of that height and age, indicating a possible need for medical review. Please consult with a healthcare provider.)
• Gender: Female
• TDEE: 1390 kcal/day

Goals and Recommendations

1. Weight Loss

Target Caloric Intake: Around 1,090 - 1,190 kcal/day (aiming for a 200–300 kcal deficit)

Diet Plan:

• Protein: 15-20% of daily calories (~80-100g)
• Fats: 30% of daily calories (~30-40g)
• Carbohydrates: 50-55% of daily calories (~130-160g)

Sample Daily Meal Plan:

• Breakfast: Greek yogurt (100g) with berries (50g) - 150 kcal
• Snack: 1 Apple - 95 kcal
• Lunch: Grilled chicken salad (100g chicken, mixed greens, olive oil dressing) - 300 kcal
• Snack: Carrot sticks with hummus (30g) - 120 kcal
• Dinner: Baked salmon (100g) with quinoa (1/2 cup) and steamed broccoli - 400 kcal
• Snack: Almonds (10 pieces) - 100 kcal

Exercise Plan:

• Frequency: 4-5 days/week
• Duration: 30-45 minutes/session
• Types of Exercises:
  • 3 days cardio (running, cycling, swimming)
  • 2 days strength training (focus on bodyweight exercises or light weights)

Lifestyle Changes:

• Aim for 7-9 hours of sleep per night.
• Integrate stress relief practices like yoga or meditation.
• Keep a food and exercise journal to stay motivated.

2. Muscle Gain

Target Caloric Intake: Around 1,590 - 1,690 kcal/day

Diet Plan:

• Protein: 25-30% of daily calories (~100-125g)
• Fats: 30% of daily calories (~50-60g)
• Carbohydrates: 40-45% of daily calories (~200-220g)

Sample Daily Meal Plan:

• Breakfast: Oatmeal (1 cup) with a scoop of protein powder and banana - 350 kcal
• Snack: Cottage cheese (200g) - 200 kcal
• Lunch: Quinoa bowl with black beans, corn, bell peppers, and avocado - 500 kcal
• Snack: Protein shake (with 1 scoop protein and almond milk) - 150 kcal
• Dinner: Beef stir-fry (100g lean beef) with mixed vegetables and brown rice - 450 kcal
• Snack: Nut butter (2 tbsp) with rice cakes - 200 kcal

Exercise Plan:

• Frequency: 5-6 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • 3-4 days strength training (focus on compound movements like squats, deadlifts, and bench presses)
  • 2 days of light/moderate cardio (walking, cycling)

Lifestyle Changes:

• Prioritize sleep, aiming for optimal recovery.
• Manage stress through regular physical activity or relaxation techniques.
• Set specific, measurable goals to track progress and stay motivated.

3. Maintenance of Weight

Target Caloric Intake: Maintain at approximately 1,390 kcal/day

Diet Plan:

• Protein: Around 20-25% of daily calories (~70-90g)
• Fats: 30% of daily calories (~40-50g)
• Carbohydrates: 45-50% of daily calories (~150-180g)

Sample Daily Meal Plan:

• Breakfast: Smoothie (spinach, banana, protein powder) - 250 kcal
• Snack: Boiled eggs (2) - 140 kcal
• Lunch: Chicken wrap with mixed greens and hummus - 400 kcal
• Snack: Greek yogurt with honey - 150 kcal
• Dinner: Stir-fried tofu with vegetables and rice - 450 kcal

Exercise Plan:

• Frequency: 3-4 days/week
• Duration: 30-45 minutes/session
• Types of Exercises:
  • Mix of cardio (running, jogging) and strength training focusing on maintenance.

Lifestyle Changes:

• Focus on consistent sleep patterns and recovery.
• Incorporate varied physical activities to avoid boredom.
• Engage with a community or support group to enhance motivation.

Important Note

The weight provided seems to indicate potential health concerns. Before following any of these plans, I strongly recommend consulting with a healthcare professional or a registered dietitian to ensure they are suitable for your specific needs and health status.