Total Daily Energy Expenditure (TDEE)

37 year old female, height 169 Centimeters, weight 136 Kilograms

Sedentary, little to no exercise, BMR calculation formula: Mifflin St Jeor

Your total daily energy expenditure2,484Calories per Day

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Recalculate TDEEChange age, height, weight, activity, or formula and run the calculator again.›Compare BMR formulasReview Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle before choosing a method.›Read calorie guidesLearn about TDEE, calorie deficits, macros, protein, and plateaus in the blog.›

Goal	Weight change	Calories/Day	Percentage
Extreme Weight Loss	-1 Kilograms/Week	1,484	60%
Weight Loss	-0.5 Kilograms/Week	1,984	80%
Mild Weight Loss	-0.25 Kilograms/Week	2,234	90%
Maintain Weight	0 Kilograms/Week	2,484	100%
Mild Weight Gain	+0.25 Kilograms/Week	2,734	110%
Weight Gain	+0.5 Kilograms/Week	2,984	120%
Extreme Weight Gain	+1 Kilograms/Week	3,484	140%

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AI Recommendation

Click to receive personalized diet, exercise, and lifestyle recommendations powered by AI based on your TDEE results.

Your Personalized AI Plan

Here are your AI-generated personalized diet, exercise, and lifestyle recommendations based on your TDEE results.

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To provide a personalized health and fitness plan that caters to your goals, here are detailed recommendations based on your parameters (age, height, weight, gender, and TDEE).

1. Weight Loss Goal

Diet Recommendations: To achieve weight loss, you should aim for a caloric deficit. A good starting point is to reduce your TDEE by 500-750 calories per day.

Daily Caloric Intake: ~1,734 - 1,984 kcal/day
Macronutrient Distribution:
- Protein: 25% of total calories (~109 - 124g)
- Fats: 25% of total calories (~48 - 55g)
- Carbohydrates: 50% of total calories (~218 - 248g)

Sample Meal Plan: | Meal | Food Item | Portion Size | Calories | Protein | Carbs | Fats | |------|-----------|--------------|----------|---------|-------|------| | Breakfast | Oatmeal | 1 cup | 154 | 6g | 27g | 3g | | Snack | Greek Yogurt | 1 cup | 150 | 20g | 9g | 4g | | Lunch | Grilled Chicken Salad | 4 oz | 250 | 38g | 10g | 9g | | Snack | Mixed Nuts | 1 oz | 170 | 6g | 6g | 15g | | Dinner | Baked Salmon | 4 oz | 250 | 33g | 0g | 13g | | Dessert | Berries | 1 cup | 70 | 1g | 17g | 0g | | Total | | | 1,044 | 112g | 69g | 44g |

Exercise Plan:

Frequency: 5 days a week
Type: 3 days of strength training (full-body) + 2 days of cardio
Duration: 45-60 minutes per session
- Strength Training (e.g., squats, push-ups, lunges, dumbbell rows): 3 sets of 8-12 reps
- Cardio (e.g., brisk walking, cycling, swimming): 30-45 minutes on cardio days
Incorporate at least one rest day for recovery.

Lifestyle Changes:

Sleep: Aim for 7-9 hours of quality sleep per night.
Stress Management: Try meditation, deep breathing exercises, or yoga.
Motivation Tips: Set short-term goals, track progress, and reward yourself with non-food rewards (e.g., new workout gear).

2. Muscle Gain Goal

Diet Recommendations: For muscle gain, you will need a caloric surplus. Aim to exceed your TDEE by about 250-500 calories.

Daily Caloric Intake: ~2,734 - 2,984 kcal/day
Macronutrient Distribution:
- Protein: 30% of total calories (~205 - 224g)
- Fats: 25% of total calories (~76 - 83g)
- Carbohydrates: 45% of total calories (~307 - 336g)

Sample Meal Plan: | Meal | Food Item | Portion Size | Calories | Protein | Carbs | Fats | |------|-----------|--------------|----------|---------|-------|------| | Breakfast | Scrambled Eggs | 3 large | 210 | 18g | 1g | 16g | | Snack | Protein Shake | 1 scoop | 120 | 25g | 3g | 2g | | Lunch | Turkey Sandwich | 1 sandwich | 350 | 30g | 40g | 10g | | Snack | Apple + Peanut Butter | 1 medium + 2 tbsp | 250 | 5g | 35g | 16g | | Dinner | Lean Beef Stir-Fry | 4 oz | 300 | 42g | 15g | 12g | | Dessert | Cottage Cheese | 1 cup | 220 | 28g | 6g | 10g | | Total | | | 1,520 | 148g | 100g | 66g |

(Duplicate meals to meet calorie target)

Exercise Plan:

Frequency: 5-6 days a week
Type: Focus on strength training with some cardio.
Duration: 60-90 minutes per session
- Strength Training: Split routine (e.g., legs, push, pull)
- Cardio: 20-30 minutes of low-intensity cardio after strength training

Lifestyle Changes:

Sleep: Maintain proper rest, aim for 8+ hours nightly.
Stress Management: Incorporate hobbies and social time.
Motivation Tips: Keep a workout log, focus on strength progress.

3. Weight Maintenance Goal

Diet Recommendations: To maintain weight, consume calories close to your TDEE.

Daily Caloric Intake: ~2,484 kcal/day
Macronutrient Distribution:
- Protein: 25% of total calories (~155g)
- Fats: 30% of total calories (~83g)
- Carbohydrates: 45% of total calories (~279g)

Sample Meal Plan: | Meal | Food Item | Portion Size | Calories | Protein | Carbs | Fats | |------|-----------|--------------|----------|---------|-------|------| | Breakfast | Whole Grain Toast & Eggs | 2 slices + 2 large | 270 | 20g | 40g | 9g | | Snack | Hummus & Veggies | 1 serving | 200 | 5g | 25g | 10g | | Lunch | Quinoa Bowl with Veggies | 1 bowl | 450 | 15g | 75g | 15g | | Snack | Banana with Almond Butter | 1 medium + 2 tbsp | 230 | 5g | 30g | 10g | | Dinner | Grilled Chicken & Brown Rice | 4 oz + 1 cup | 500 | 40g | 60g | 8g | | Dessert | Dark Chocolate | 1 oz | 170 | 2g | 12g | 12g | | Total | | | 1,820 | 87g | 252g | 64g |

(Add in more calorie-dense items to meet target)

Exercise Plan:

Frequency: 4-5 days a week
Type: Mix of strength training and cardio
Duration: 45-75 minutes per session
- Strength Training: Full-body workouts or splits
- Cardio: Moderate cardio 2-3 times a week, 20-30 min per session

Lifestyle Changes:

Sleep: Ensure regular, quality sleep routines.
Stress Management: Engage in leisure activities and mindfulness.
Motivation Tips: Regularly assess goals and celebrate achievements.

Conclusion:

To achieve your specific health and fitness goals, it's crucial to follow a tailored diet and exercise plan while making beneficial lifestyle changes. Always consider consulting with a healthcare provider or a nutritionist before starting any new diet or exercise program to ensure it’s safe and appropriate for your individual health needs.

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Bathroom Scale

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