Total Daily Energy Expenditure (TDEE)

It appears there may be an error in the provided weight of 25.4 kg for a 24-year-old female who is 198.12 cm tall. This weight is significantly below the healthy range for someone of that height. Given this, I will assume that the weight is intended to be higher and will provide recommendations based on a more realistic weight scenario. If the weight is indeed correct, please consult a healthcare professional for personalized advice.

General Assumptions for Recommendations

• Weight for Recommendations: I will assume a more realistic weight of approximately 70 kg (154 lbs) for a female of that height, which is a more typical range.
• TDEE: 1,877 kcal/day will be used as the baseline for all recommendations.

Goals and Recommendations

1. Weight Loss

• Caloric Intake: Aim for a caloric deficit of 500-750 kcal/day for weight loss.
  • Target Calories: 1,127 - 1,377 kcal/day
• Macronutrient Breakdown:
  • Protein: 30% (85-103 g)
  • Fat: 25% (31-43 g)
  • Carbohydrates: 45% (126-155 g)

Sample Diet Plan:

• Breakfast:
  • Scrambled eggs (2) with spinach and tomatoes
  • 1 slice of whole-grain toast
  • 1 small apple
• Lunch:
  • Grilled chicken salad (100g chicken breast, mixed greens, cucumber, olive oil dressing)
  • 1/2 cup quinoa
• Snack:
  • Greek yogurt (100g) with berries
• Dinner:
  • Baked salmon (150g) with steamed broccoli and sweet potato (100g)

Exercise Plan:

• Frequency: 5 days/week
• Duration: 30-60 minutes/session
• Types of Exercises:
  • Cardio: 3 days/week (running, cycling, or swimming)
  • Strength Training: 2 days/week (focus on compound movements like squats, deadlifts, push-ups)

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: Set small, achievable goals and track progress.

2. Muscle Gain

• Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day.
  • Target Calories: 2,127 - 2,377 kcal/day
• Macronutrient Breakdown:
  • Protein: 30% (160-180 g)
  • Fat: 25% (59-66 g)
  • Carbohydrates: 45% (238-268 g)

Sample Diet Plan:

• Breakfast:
  • Oatmeal (1 cup) with protein powder and banana
  • 2 tablespoons almond butter
• Lunch:
  • Turkey sandwich on whole-grain bread with avocado
  • Side of mixed vegetables
• Snack:
  • Cottage cheese (200g) with pineapple
• Dinner:
  • Beef stir-fry (150g beef) with brown rice (1 cup) and vegetables

Exercise Plan:

• Frequency: 5-6 days/week
• Duration: 45-90 minutes/session
• Types of Exercises:
  • Strength Training: 4-5 days/week (focus on progressive overload with heavier weights)
  • Cardio: 1-2 days/week (light to moderate intensity)

Lifestyle Changes:

• Sleep: Prioritize recovery with 8-10 hours of sleep.
• Stress Management: Incorporate resistance training as a stress reliever.
• Motivation: Keep a workout journal to track lifts and progress.

3. Maintenance of Weight

• Caloric Intake: Maintain TDEE of 1,877 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (117 g)
  • Fat: 30% (62 g)
  • Carbohydrates: 45% (211 g)

Sample Diet Plan:

• Breakfast:
  • Smoothie with spinach, banana, protein powder, and almond milk
• Lunch:
  • Quinoa bowl with chickpeas, mixed veggies, and tahini dressing
• Snack:
  • Hummus with carrot and cucumber sticks
• Dinner:
  • Grilled chicken (150g) with brown rice and steamed vegetables

Exercise Plan:

• Frequency: 3-5 days/week
• Duration: 30-60 minutes/session
• Types of Exercises:
  • Cardio: 2-3 days/week (mix of HIIT and steady-state)
  • Strength Training: 2-3 days/week (focus on maintenance and functional movements)

Lifestyle Changes:

• Sleep: Maintain 7-8 hours of quality sleep.
• Stress Management: Engage in regular physical activity as a stress reliever.
• Motivation: Join a fitness community or class for social support.

Conclusion

These recommendations are tailored based on the assumed weight and TDEE. Adjustments may be needed based on individual responses and changes in body composition. Always consult with a healthcare or fitness professional before starting any new diet or exercise program.