Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, I'll provide tailored recommendations for weight loss, muscle gain, and maintenance of weight, along with diet plans, exercise plans, and lifestyle change suggestions.

Weight Loss

Diet Recommendations:

• Caloric Intake: Aim for a caloric deficit of about 500 kcal/day from your TDEE.
• Target Calories: 1,244 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (93g)
  • Fats: 25% (34g)
  • Carbohydrates: 45% (140g)

Sample Meal Plan:

• Breakfast: Greek yogurt (150g) with mixed berries (100g) and a teaspoon of honey.
• Snack: A medium apple or a small handful of almonds (15g).
• Lunch: Grilled chicken breast (100g), mixed salad (spinach, tomatoes, cucumbers) with balsamic dressing, and 100g of quinoa.
• Snack: Carrot sticks with hummus (30g).
• Dinner: Baked salmon (100g), steamed broccoli (150g), and 100g of sweet potato.

Exercise Plan:

• Frequency: 5 days per week.
• Duration: 30-60 minutes per session.
• Types of Exercises:
  • Cardio: 3 days (running, cycling, or HIIT).
  • Strength Training: 2 days (full body workouts focusing on compound movements like squats, lunges, push-ups, and resistance training).

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Practice mindfulness or yoga 2-3 times a week.
• Motivation Tips: Set small, achievable goals and track your progress in a journal or app.

Muscle Gain

Diet Recommendations:

• Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day from your TDEE.
• Target Calories: 1,994 - 2,244 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (150g)
  • Fats: 25% (55g)
  • Carbohydrates: 45% (225g)

Sample Meal Plan:

• Breakfast: Scrambled eggs (3) with spinach and whole-grain toast (2 slices).
• Snack: Protein shake with a banana.
• Lunch: Turkey breast (150g), brown rice (150g), and mixed vegetables.
• Snack: Cottage cheese (200g) with pineapple.
• Dinner: Beef stir-fry (150g) with bell peppers and 100g of whole-grain noodles.

Exercise Plan:

• Frequency: 5-6 days per week.
• Duration: 45-75 minutes per session.
• Types of Exercises:
  • Strength Training: 4-5 days (focus on progressive overload with compound and isolation exercises).
  • Cardio: 1-2 days (moderate intensity; keep it to 20-30 minutes).

Lifestyle Changes:

• Sleep: Prioritize recovery with 7-9 hours of sleep.
• Stress Management: Incorporate resistance training as a stress relief method.
• Motivation Tips: Join a fitness class or find a workout buddy.

Maintenance of Weight

Diet Recommendations:

• Caloric Intake: Maintain your TDEE of 1,744 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (109g)
  • Fats: 30% (58g)
  • Carbohydrates: 45% (196g)

Sample Meal Plan:

• Breakfast: Oatmeal (50g) with a scoop of protein powder and sliced banana.
• Snack: A small handful of walnuts (30g).
• Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing.
• Snack: Greek yogurt (150g) with a tablespoon of chia seeds.
• Dinner: Grilled shrimp (150g) with quinoa (100g) and asparagus.

Exercise Plan:

• Frequency: 4-5 days per week.
• Duration: 30-60 minutes per session.
• Types of Exercises:
  • Strength Training: 2-3 days (maintaining muscle mass with moderate weights).
  • Cardio: 2-3 days (mix of moderate and high-intensity intervals).

Lifestyle Changes:

• Sleep: Maintain 7-8 hours of sleep for optimal recovery.
• Stress Management: Engage in hobbies or activities you enjoy.
• Motivation Tips: Regularly reassess your goals and celebrate achievements.

Final Note

Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine. Adjustments may be necessary based on individual responses and preferences.