Total Daily Energy Expenditure (TDEE)

Personalized Health and Fitness Plans

Given your age, height, weight, and TDEE, here are tailored plans for weight loss, muscle gain, and maintenance of weight.

1. Weight Loss

Diet Recommendations:

• Caloric Intake: Aim for a daily intake of about 1,684 kcal (500 kcal deficit).
• Macronutrient Breakdown:
  • Protein: 25% (421 kcal, ~105g)
  • Fats: 25% (421 kcal, ~47g)
  • Carbohydrates: 50% (842 kcal, ~210g)

Sample Daily Meal Plan:

• Breakfast:

  • 1 cup oatmeal (154 kcal, 6g protein, 3g fat, 27g carbs)
  • 1 medium banana (105 kcal, 1g protein, 0g fat, 27g carbs)
  • 1 tbsp almond butter (98 kcal, 3g protein, 9g fat, 3g carbs)

• Snack:

  • 1 small apple (77 kcal, 0g protein, 0g fat, 21g carbs)

• Lunch:

  • Grilled chicken salad (150g chicken breast, mixed greens, 1 tbsp olive oil, 1 tbsp vinegar) (350 kcal, 45g protein, 15g fat, 10g carbs)

• Snack:

  • Greek yogurt (150g) (100 kcal, 10g protein, 0g fat, 15g carbs)

• Dinner:

  • Baked salmon (150g) with steamed broccoli (1 cup) and quinoa (1/2 cup) (500 kcal, 40g protein, 20g fat, 40g carbs)

• Total: ~1,684 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 30 minutes (running, cycling, or swimming)
  • Strength Training: 30 minutes (focus on compound movements like squats, lunges, push-ups, and dumbbell rows, 2-3 sets of 10-15 reps)

Lifestyle Changes:

• Sleep: Aim for 7-8 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices such as meditation or yoga for at least 10 minutes daily.
• Motivation Tips: Keep a journal to track progress, set small achievable goals, and reward yourself for milestones.

2. Muscle Gain

Diet Recommendations:

• Caloric Intake: Aim for a daily intake of about 2,434 kcal (250 kcal surplus).
• Macronutrient Breakdown:
  • Protein: 30% (730 kcal, ~183g)
  • Fats: 25% (609 kcal, ~67g)
  • Carbohydrates: 45% (1,095 kcal, ~274g)

Sample Daily Meal Plan:

• Breakfast:

  • 3 scrambled eggs (210 kcal, 18g protein, 15g fat, 1g carbs)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1 avocado (150g) (240 kcal, 3g protein, 22g fat, 12g carbs)

• Snack:

  • Protein shake (1 scoop whey protein with water or milk) (120 kcal, 25g protein, 1g fat, 3g carbs)

• Lunch:

  • Turkey sandwich (150g turkey, whole-grain bread, lettuce, tomato, and mustard) (400 kcal, 40g protein, 10g fat, 40g carbs)

• Snack:

  • Cottage cheese (200g) with berries (200 kcal, 28g protein, 5g fat, 20g carbs)

• Dinner:

  • Grilled steak (150g) with sweet potato (1 medium) and asparagus (1 cup) (600 kcal, 50g protein, 20g fat, 50g carbs)

• Total: ~2,434 kcal

Exercise Plan:

• Frequency: 4 days a week
• Duration: 60-75 minutes per session
• Types of Exercises:
  • Strength Training: Focus on progressive overload with compound lifts (squats, deadlifts, bench press, rows) 4 sets of 6-10 reps.
  • Cardio: 15-20 minutes post-strength training (light jogging or cycling).

Lifestyle Changes:

• Sleep: Prioritize recovery with 7-9 hours of sleep.
• Stress Management: Engage in activities like reading or hobbies to unwind.
• Motivation Tips: Join a fitness community or find a workout buddy to stay accountable.

3. Maintenance of Weight

Diet Recommendations:

• Caloric Intake: Maintain around 2,184 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (546 kcal, ~136g)
  • Fats: 30% (655 kcal, ~73g)
  • Carbohydrates: 45% (983 kcal, ~246g)

Sample Daily Meal Plan:

• Breakfast:

  • Smoothie (1 banana, 1 scoop protein powder, 1 tbsp peanut butter, 1 cup almond milk) (350 kcal, 25g protein, 15g fat, 35g carbs)

• Snack:

  • Handful of mixed nuts (200 kcal, 5g protein, 18g fat, 8g carbs)

• Lunch:

  • Quinoa salad with chickpeas, mixed veggies, and olive oil (500 kcal, 20g protein, 20g fat, 70g carbs)

• Snack:

  • Hummus (100g) with carrot sticks (150 kcal, 5g protein, 8g fat, 15g carbs)

• Dinner:

  • Stir-fried tofu (150g) with brown rice (1 cup) and mixed vegetables (500 kcal, 30g protein, 15g fat, 70g carbs)

• Total: ~2,184 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 20-30 minutes (running, cycling, or swimming)
  • Strength Training: 2-3 days a week focusing on full-body workouts (2-3 sets of 10-15 reps).

Lifestyle Changes:

• Sleep: Maintain regular sleep patterns with 7-8 hours of rest.
• Stress Management: Regularly engage in physical activity and relaxation techniques.
• Motivation Tips: Set new fitness challenges or goals to keep your routine exciting.

Conclusion

Each plan is designed to meet different health and fitness goals while considering your current parameters. Adjustments can be made based on your progress and preferences. Always consult with a healthcare provider or a registered dietitian before starting any new diet or exercise program.