Total Daily Energy Expenditure (TDEE)

57 year old female, height 5 Feet 0 Inches, weight 68 Pounds

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

978

Calories per Day

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WeightCalories/DayPercentage
Extreme Weight Loss-2 Pounds/Week-22-2%
Weight Loss-1 Pounds/Week47849%
Mild Weight Loss-0.5 Pounds/Week72874%
Maintain Weight0 Pounds/Week978100%
Mild Weight Gain+0.5 Pounds/Week1,228126%
Weight Gain+1 Pounds/Week1,478151%
Extreme Weight Gain+2 Pounds/Week1,978202%

AI Recommendation

Based on the information provided, it appears that the individual is significantly underweight for their age, height, and gender. The Total Daily Energy Expenditure (TDEE) of 978 kcal/day suggests that the individual may have a lower metabolic rate, which can be a concern for overall health. Therefore, any recommendations for weight loss, muscle gain, or weight maintenance should be approached with caution and ideally under the guidance of a healthcare professional or a registered dietitian.

Weight Loss

Diet Recommendations:

  • Caloric Intake: Aim for a slight caloric deficit of about 100-200 kcal from TDEE, targeting around 800-900 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 15-20% of total calories (~100-150 kcal) = 25-37.5g
    • Fats: 30% of total calories (~240-270 kcal) = 26.7-30g
    • Carbohydrates: 50-55% of total calories (~400-450 kcal) = 100-112.5g

Sample Meal Plan:

  • Breakfast: Greek yogurt (100g) with honey (1 tsp) and mixed berries (50g) - ~150 kcal
  • Snack: 1 medium apple - ~95 kcal
  • Lunch: Salad with mixed greens (100g), cherry tomatoes (50g), cucumber (50g), 50g grilled chicken, and vinaigrette - ~250 kcal
  • Snack: 10 almonds - ~70 kcal
  • Dinner: Steamed vegetables (200g) and 50g of quinoa - ~200 kcal
  • Total: ~965 kcal

Exercise Plan:

  • Frequency: 3-4 times a week
  • Duration: 30-45 minutes per session
  • Types of Exercises:
    • Cardio: Walking, cycling, or swimming (20-30 minutes)
    • Strength Training: Bodyweight exercises (squats, push-ups, lunges) 2-3 times a week

Lifestyle Changes:

  • Aim for 7-9 hours of sleep per night.
  • Practice stress management techniques like meditation, yoga, or deep-breathing exercises.
  • Stay motivated by setting small, achievable goals and tracking progress.

Muscle Gain

Diet Recommendations:

  • Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day, targeting around 1200-1500 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 25-30% of total calories (~300-450 kcal) = 75-112.5g
    • Fats: 25-30% of total calories (~300-450 kcal) = 33.3-50g
    • Carbohydrates: 40-50% of total calories (~480-750 kcal) = 120-187.5g

Sample Meal Plan:

  • Breakfast: Oatmeal (50g) with protein powder (1 scoop) and banana - ~300 kcal
  • Snack: Cottage cheese (100g) with pineapple - ~150 kcal
  • Lunch: Whole grain wrap with turkey (50g), spinach, and avocado - ~350 kcal
  • Snack: Smoothie with spinach, protein powder, and almond milk - ~200 kcal
  • Dinner: Grilled salmon (100g) with sweet potato (100g) and broccoli (100g) - ~400 kcal
  • Total: ~1400 kcal

Exercise Plan:

  • Frequency: 4-5 times a week
  • Duration: 45-60 minutes per session
  • Types of Exercises:
    • Strength Training: Focus on compound movements (squats, deadlifts, bench press) 3-4 times a week
    • Cardio: Light cardio (walking, cycling) 1-2 times a week for 20-30 minutes

Lifestyle Changes:

  • Prioritize sleep for muscle recovery (7-9 hours).
  • Manage stress through regular physical activity and mindfulness practices.
  • Set progressive goals for strength training to maintain motivation.

Maintenance of Weight

Diet Recommendations:

  • Caloric Intake: Aim for maintenance calories of around 1000-1200 kcal/day.
  • Macronutrient Breakdown:
    • Protein: 20-25% of total calories (~200-300 kcal) = 50-75g
    • Fats: 25-30% of total calories (~250-360 kcal) = 27.8-40g
    • Carbohydrates: 45-55% of total calories (~450-660 kcal) = 112.5-165g

Sample Meal Plan:

  • Breakfast: Scrambled eggs (2) with spinach - ~200 kcal
  • Snack: 1 orange - ~60 kcal
  • Lunch: Quinoa salad with chickpeas, cucumber, and olive oil - ~350 kcal
  • Snack: Greek yogurt (100g) - ~100 kcal
  • Dinner: Stir-fried tofu (100g) with mixed vegetables - ~300 kcal
  • Total: ~1010 kcal

Exercise Plan:

  • Frequency: 3-4 times a week
  • Duration: 30-45 minutes per session
  • Types of Exercises:
    • Cardio: Moderate-intensity walking or cycling (30 minutes)
    • Strength Training: Bodyweight exercises or light weights 2-3 times a week

Lifestyle Changes:

  • Maintain consistent sleep patterns (7-9 hours).
  • Engage in regular physical activity to manage weight.
  • Use a food diary or app to track food intake and maintain awareness of eating habits.

Important Notes:

  • Consult with a healthcare professional before making significant changes to diet or exercise, especially considering the individual's low weight.
  • Focus on nutrient-dense foods to ensure adequate vitamin and mineral intake.
  • Adjust caloric intake based on progress and individual response to diet and exercise changes.

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