Total Daily Energy Expenditure (TDEE)

35 year old female, height 5 Feet 0 Inches, weight 150 Pounds

Moderately light activity, BMR calculation formula: Mifflin St Jeor

1,900

Calories per Day

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WeightCalories/DayPercentage
Extreme Weight Loss-2 Pounds/Week90047%
Weight Loss-1 Pounds/Week1,40074%
Mild Weight Loss-0.5 Pounds/Week1,65087%
Maintain Weight0 Pounds/Week1,900100%
Mild Weight Gain+0.5 Pounds/Week2,150113%
Weight Gain+1 Pounds/Week2,400126%
Extreme Weight Gain+2 Pounds/Week2,900153%

AI Recommendation

To help you achieve your health and fitness goals, we will break down the recommendations into three categories: weight loss, muscle gain, and maintenance of weight. Each section will include diet recommendations, exercise plans, and lifestyle changes tailored to your needs.

Weight Loss

Diet Recommendations

  • Daily Caloric Intake: Aim for a caloric deficit of about 500 kcal/day. Target intake: 1,400 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 30% (420 kcal, ~105g)
    • Fats: 30% (420 kcal, ~47g)
    • Carbohydrates: 40% (560 kcal, ~140g)

Sample Daily Meal Plan:

  • Breakfast: Greek yogurt (200g) with berries and a sprinkle of nuts.
  • Snack: A small apple with 1 tablespoon almond butter.
  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette.
  • Snack: Carrot sticks with hummus.
  • Dinner: Baked salmon (150g) with steamed broccoli and quinoa (1/2 cup).

Exercise Plan

  • Frequency: 5 days a week.
  • Duration: 45-60 minutes per session.
  • Types of Exercises:
    • Cardio: 3 days (running, cycling, or brisk walking)
      • Duration: 30 minutes
      • Intensity: Moderate to high (aim for 150-180 bpm)
    • Strength Training: 2 days
      • Full-body workouts (squats, lunges, push-ups, dumbbell rows)
      • 3 sets of 10-15 reps for each exercise.

Lifestyle Changes

  • Sleep: Aim for 7-9 hours of quality sleep per night.
  • Stress Management: Practice mindfulness or yoga for at least 10 minutes daily.
  • Motivation Tips:
    • Set short-term goals and celebrate small victories.
    • Keep a food and exercise journal to track progress.

Muscle Gain

Diet Recommendations

  • Daily Caloric Intake: Aim for a caloric surplus of about 300 kcal/day. Target intake: 2,200 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 30% (660 kcal, ~165g)
    • Fats: 25% (550 kcal, ~61g)
    • Carbohydrates: 45% (990 kcal, ~248g)

Sample Daily Meal Plan:

  • Breakfast: Oatmeal (1 cup) with protein powder, banana, and peanut butter.
  • Snack: Cottage cheese (200g) with pineapple.
  • Lunch: Turkey and avocado wrap with whole grain tortilla and mixed greens.
  • Snack: Protein shake with a handful of nuts.
  • Dinner: Stir-fried tofu (150g) with mixed vegetables and brown rice (1 cup).

Exercise Plan

  • Frequency: 4-5 days a week.
  • Duration: 60-75 minutes per session.
  • Types of Exercises:
    • Strength Training: 4 days
      • Split routine (upper/lower body)
      • Focus on compound movements (deadlifts, bench press, squats)
      • 4 sets of 6-12 reps for each exercise.
    • Cardio: 1-2 days
      • Light cardio (walking or cycling) for recovery.

Lifestyle Changes

  • Sleep: Prioritize muscle recovery with 7-9 hours of sleep.
  • Stress Management: Engage in activities you enjoy to reduce stress.
  • Motivation Tips:
    • Track your lifts and aim for progressive overload.
    • Join a fitness community or find a workout buddy.

Maintenance of Weight

Diet Recommendations

  • Daily Caloric Intake: Maintain at 1,900 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 25% (475 kcal, ~119g)
    • Fats: 30% (570 kcal, ~63g)
    • Carbohydrates: 45% (855 kcal, ~214g)

Sample Daily Meal Plan:

  • Breakfast: Smoothie with spinach, banana, protein powder, and almond milk.
  • Snack: Greek yogurt with a drizzle of honey.
  • Lunch: Quinoa salad with chickpeas, cucumber, and feta cheese.
  • Snack: Mixed nuts (handful).
  • Dinner: Grilled chicken (150g) with sweet potato (1 medium) and asparagus.

Exercise Plan

  • Frequency: 3-4 days a week.
  • Duration: 45-60 minutes per session.
  • Types of Exercises:
    • Strength Training: 2-3 days
      • Full-body workouts or split routine
      • 3 sets of 8-12 reps.
    • Cardio: 2 days
      • Moderate-intensity cardio (30-45 minutes).

Lifestyle Changes

  • Sleep: Continue to aim for 7-9 hours of sleep.
  • Stress Management: Incorporate relaxation techniques like deep breathing or meditation.
  • Motivation Tips:
    • Regularly reassess your goals and adjust as needed.
    • Keep your meals varied and enjoyable to prevent boredom.

Conclusion

These personalized plans are designed to help you achieve your specific goals. Remember to consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine. Stay consistent, and you'll be on your way to achieving your desired health and fitness outcomes!

Calorie Tracking Tools

There are only 3 tools required for tracking your calories effectively…

Bathroom Scale

Bathroom Scale

This digital bathroom scale features 6mm tempered glass and provides accurate weight measurements with a high capacity of up to 400 lbs. The large LCD backlight display ensures easy reading. Whether aiming to carefully monitor weight or maintain a healthy lifestyle, this scale is an indispensable tool, aiding users in reaching their ideal weight goals.

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Food Scale

Food Scale

This digital kitchen scale offers precise food measurement, helping users better manage calorie intake for a healthier lifestyle. With a convenient LCD display and a sleek stainless steel design, it provides accurate weighing for both home baking and everyday cooking. Batteries are included, allowing immediate use, and it efficiently handles ingredients up to 11 pounds, enhancing kitchen productivity.

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Smart Tape Measure

Smart Tape Measure

Unlock the secret to precise body measurement with the innovative smart tape measure, ideal for anyone aiming to track weight loss, muscle gain, or fitness progress. This advanced device seamlessly integrates with a user-friendly app via Bluetooth, allowing for effortless tracking and data storage. Perfect for measuring waist, hips, bust, and arms, its retractable design ensures ease of use, and its compact size makes it a perfect addition to any fitness enthusiast’s toolkit. With real-time insights at your fingertips, achieving your health and fitness goals has never been easier.

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3 Supplements Every Woman Should Take

Vitamin-D

Vitamin-D

Nature Made Extra Strength Vitamin D3 5000 IU (125 mcg) dietary supplement is specially formulated to support bone, teeth, muscle, and immune health. This high-potency Vitamin D3 supplement addresses the common deficiency caused by inadequate sun exposure and dietary sources, particularly during the winter months. With 90 softgels providing a 90-day supply, it's designed to help users easily meet their daily Vitamin D needs. Being a crucial fat-soluble vitamin, it's recommended to be taken with healthy fats for optimal effectiveness. Enhance your overall health and grab yours on Amazon today.

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Omega-3 Fish Oil

Omega-3 Fish Oil

NOW Foods Omega-3 supplements provide 180mg of EPA and 120mg of DHA per softgel, using molecular distillation to ensure purity and support cardiovascular and overall health. Modern diets often lead to an imbalance due to excessive Omega-6, so supplementing with Omega-3 can help address this. Remember, fish oil should be fresh, so ensure you're getting a fresh product to maximize its health benefits. With 200 softgels per bottle, it offers long-lasting support for your health.

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Vitamin B6

Vitamin B6

Scientists consistently emphasize the importance of maintaining healthy energy metabolism and nervous system function. Nature's Bounty Vitamin B6 is the perfect choice for this. This 100 mg tablet supports your body's energy metabolism and nervous system health, making it ideal for the challenges of modern lifestyles. It is recommended that individuals with a busy daily life supplement nutrients to support bodily functions. With 100 tablets, it ensures worry-free supplementation, helping you stay at your best.

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