Total Daily Energy Expenditure (TDEE)

Personalized Plans for Health and Fitness Goals

User Profile:

• Age: 24 years
• Height: 160 cm
• Weight: 52 kg
• Gender: Female
• TDEE: 1,487 kcal/day

1. Weight Loss Goal

Caloric Intake:

• Target Calories: 1,200 - 1,300 kcal/day (deficit of 200-300 kcal)

Macronutrient Distribution:

• Protein: 25% (75-80g)
• Fats: 25% (33-36g)
• Carbohydrates: 50% (150-160g)

Sample Diet Plan:

• Breakfast:
  • Greek yogurt (150g) with honey (1 tsp) and mixed berries (100g)
  • Calories: ~200
• Snack:
  • 1 medium apple
  • Calories: ~95
• Lunch:
  • Grilled chicken breast (100g), mixed salad (lettuce, cucumber, tomato) with olive oil (1 tsp)
  • Quinoa (50g cooked)
  • Calories: ~400
• Snack:
  • Carrot sticks (100g) with hummus (30g)
  • Calories: ~150
• Dinner:
  • Baked salmon (100g) with steamed broccoli (100g) and brown rice (50g cooked)
  • Calories: ~400
• Total Calories: ~1,295

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 30 minutes (running, cycling, or HIIT)
  • Strength Training: 3 days a week (focus on full body)
    • Squats, lunges, push-ups, and planks (3 sets of 12-15 reps)

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices like meditation or yoga.
• Motivation Tips: Keep a food diary, set short-term goals, and reward yourself for milestones.

2. Muscle Gain Goal

Caloric Intake:

• Target Calories: 1,600 - 1,700 kcal/day (surplus of 200-300 kcal)

Macronutrient Distribution:

• Protein: 30% (120-130g)
• Fats: 25% (44-47g)
• Carbohydrates: 45% (180-200g)

Sample Diet Plan:

• Breakfast:
  • Oatmeal (50g) with protein powder (1 scoop) and banana
  • Calories: ~400
• Snack:
  • Cottage cheese (150g) with pineapple (100g)
  • Calories: ~200
• Lunch:
  • Turkey breast (100g) sandwich on whole grain bread with avocado (1/2) and veggies
  • Calories: ~500
• Snack:
  • Protein shake (1 scoop) with almond milk
  • Calories: ~150
• Dinner:
  • Stir-fried tofu (100g) with mixed vegetables and brown rice (100g cooked)
  • Calories: ~450
• Total Calories: ~1,650

Exercise Plan:

• Frequency: 5-6 days a week
• Duration: 60-75 minutes per session
• Types of Exercises:
  • Strength Training: 4 days a week (split routine)
    • Day 1: Upper Body (bench press, rows, shoulder press)
    • Day 2: Lower Body (squats, deadlifts, lunges)
    • Day 3: Core (planks, Russian twists, leg raises)
    • Day 4: Full Body
  • Cardio: 2 days a week (20-30 minutes of moderate intensity)

Lifestyle Changes:

• Sleep: Prioritize recovery with at least 8 hours of sleep.
• Stress Management: Engage in activities you enjoy, and consider journaling.
• Motivation Tips: Track progress with photos, measurements, and celebrate strength gains.

3. Maintenance of Weight Goal

Caloric Intake:

• Target Calories: 1,487 kcal/day (to maintain current weight)

Macronutrient Distribution:

• Protein: 25% (90g)
• Fats: 30% (50g)
• Carbohydrates: 45% (165g)

Sample Diet Plan:

• Breakfast:
  • Smoothie with spinach, banana, protein powder, and almond milk
  • Calories: ~300
• Snack:
  • Handful of mixed nuts (30g)
  • Calories: ~180
• Lunch:
  • Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette
  • Calories: ~400
• Snack:
  • Greek yogurt (150g) with a drizzle of honey
  • Calories: ~150
• Dinner:
  • Quinoa (75g cooked) with roasted vegetables and chickpeas (100g)
  • Calories: ~400
• Total Calories: ~1,610

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 30-60 minutes per session
• Types of Exercises:
  • Cardio: 2-3 days a week (30 minutes of moderate intensity)
  • Strength Training: 2-3 days a week (full body or split routine)

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule, aiming for 7-8 hours.
• Stress Management: Practice relaxation techniques and hobbies.
• Motivation Tips: Set new fitness goals, join group classes, or find a workout buddy.

Conclusion

These personalized plans are tailored to your needs based on your current body parameters and goals. Always consult with a healthcare or fitness professional before starting any new diet or exercise program to ensure it aligns with your personal health conditions and lifestyle.