Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, we will create personalized plans based on your age, height, weight, gender, and Total Daily Energy Expenditure (TDEE) of 2,051 kcal/day. Below are tailored recommendations for weight loss, muscle gain, and maintenance of weight.

1. Weight Loss

Caloric Intake:
To lose weight, a caloric deficit is needed. A deficit of 500-750 calories per day is generally safe and effective for weight loss.
Target Calories: 1,300 - 1,550 kcal/day.

Macronutrient Distribution:

• Protein: 25-30% (81-116g)
• Fats: 25-30% (36-51g)
• Carbohydrates: 40-50% (130-188g)

Sample Diet Plan:

• Breakfast:

  • 2 scrambled eggs (140 kcal, 12g protein, 10g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1/2 avocado (120 kcal, 1g protein, 11g fat, 6g carbs)
  • Total: 340 kcal

• Snack:

  • 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
  • Total: 95 kcal

• Lunch:

  • Grilled chicken salad (150g chicken breast, mixed greens, 1 tbsp olive oil, veggies)
  • Total: 400 kcal (40g protein, 20g fat)

• Snack:

  • Greek yogurt (150g) with berries (1/2 cup)
  • Total: 200 kcal (15g protein, 5g fat, 25g carbs)

• Dinner:

  • Baked salmon (150g) with steamed broccoli and quinoa (1/2 cup)
  • Total: 450 kcal (35g protein, 20g fat, 40g carbs)

• Daily Total: Approximately 1,475 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 3 days (e.g., brisk walking, cycling, or swimming)
  • Strength Training: 2 days (focus on full-body workouts including squats, lunges, push-ups, and resistance bands)

Lifestyle Changes:

• Aim for 7-8 hours of quality sleep per night.
• Practice stress management techniques such as yoga or meditation.
• Set achievable weekly goals and track your progress to stay motivated.

2. Muscle Gain

Caloric Intake:
To gain muscle, a caloric surplus is needed. Aim for an additional 250-500 calories per day.
Target Calories: 2,300 - 2,550 kcal/day.

Macronutrient Distribution:

• Protein: 30-35% (173-220g)
• Fats: 25-30% (64-85g)
• Carbohydrates: 35-45% (200-300g)

Sample Diet Plan:

• Breakfast:

  • 3 scrambled eggs (210 kcal, 18g protein, 15g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1 tbsp peanut butter (95 kcal, 4g protein, 8g fat, 3g carbs)
  • Total: 385 kcal

• Snack:

  • Protein shake (30g protein powder with water)
  • Total: 120 kcal

• Lunch:

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

• Snack:

  • Cottage cheese (200g) with pineapple (1/2 cup)
  • Total: 250 kcal (25g protein, 5g fat, 30g carbs)

• Dinner:

  • Grilled steak (200g) with sweet potato (1 medium) and asparagus
  • Total: 600 kcal (50g protein, 20g fat, 40g carbs)

• Evening Snack:

  • Greek yogurt with honey and nuts
  • Total: 300 kcal (20g protein, 10g fat, 40g carbs)

• Daily Total: Approximately 2,155 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 60-75 minutes per session
• Types of Exercises:
  • Strength Training: 4 days (focus on compound movements like squats, deadlifts, bench press, and overhead press)
  • Cardio: 1-2 days (light to moderate intensity)

Lifestyle Changes:

• Prioritize sleep and recovery, aiming for 7-9 hours of sleep per night.
• Manage stress through regular exercise and mindfulness practices.
• Keep a training log to track progress and stay motivated.

3. Maintenance of Weight

Caloric Intake:
To maintain weight, aim to consume around your TDEE.
Target Calories: 2,051 kcal/day.

Macronutrient Distribution:

• Protein: 25-30% (128-154g)
• Fats: 25-30% (57-68g)
• Carbohydrates: 40-50% (205-255g)

Sample Diet Plan:

• Breakfast:

  • 2 boiled eggs (140 kcal, 12g protein, 10g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1 banana (105 kcal, 1g protein, 0g fat, 27g carbs)
  • Total: 325 kcal

• Snack:

  • Handful of almonds (28g)
  • Total: 160 kcal (6g protein, 14g fat, 6g carbs)

• Lunch:

  • Quinoa salad (1 cup quinoa, mixed veggies, 1 tbsp olive oil)
  • Total: 400 kcal (15g protein, 15g fat, 60g carbs)

• Snack:

  • Hummus (100g) with carrot sticks
  • Total: 200 kcal (5g protein, 10g fat, 30g carbs)

• Dinner:

  • Grilled chicken (150g) with brown rice (1 cup) and steamed vegetables
  • Total: 550 kcal (40g protein, 10g fat, 70g carbs)

• Evening Snack:

  • Greek yogurt (150g) with honey (1 tbsp)
  • Total: 250 kcal (20g protein, 5g fat, 40g carbs)

• Daily Total: Approximately 2,085 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 2-3 days (moderate intensity)
  • Strength Training: 2 days (full-body workouts)

Lifestyle Changes:

• Maintain a consistent sleep schedule for 7-8 hours of sleep.
• Engage in activities that reduce stress, such as hobbies or socializing.
• Set new fitness challenges or goals to keep motivation high.

Additional Lifestyle Tips

• Hydration: Aim for at least 2 liters of water per day.
• Meal Prepping: Prepare meals in advance to avoid unhealthy choices.
• Mindful Eating: Focus on eating without distractions to improve satiety and enjoyment of food.

By following these personalized plans, you can work towards your health and fitness goals effectively. Always consider consulting with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine.