Total Daily Energy Expenditure (TDEE)

18 year old male, height 5 Feet 1 Inches, weight 38 Pounds

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

Your total daily energy expenditure1,286Calories 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	-2 Pounds/Week	286	22%
Weight Loss	-1 Pounds/Week	786	61%
Mild Weight Loss	-0.5 Pounds/Week	1,036	81%
Maintain Weight	0 Pounds/Week	1,286	100%
Mild Weight Gain	+0.5 Pounds/Week	1,536	119%
Weight Gain	+1 Pounds/Week	1,786	139%
Extreme Weight Gain	+2 Pounds/Week	2,286	178%

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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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Based on the user's age (18 years), height (157.48 cm), weight (17.24 kg), gender (male), and Total Daily Energy Expenditure (TDEE) of 1,286 kcal/day, I will provide tailored recommendations for weight loss, muscle gain, and maintenance of weight.

Considerations:

The user's weight seems to be concerningly low for their height and age, suggesting a possible need for medical attention to assess overall health and nutritional needs. Weight gain might be a priority.

Weight Loss

Diet Recommendations:

Caloric Intake: Aim for a daily intake of 1,086 kcal (200 kcal deficit).
Macronutrient Distribution:
- Protein: 25% (68g)
- Fats: 25% (30g)
- Carbohydrates: 50% (135g)

Sample Meal Plan:

Breakfast:
- Greek yogurt (100g) with mixed berries (100g)
- 1 tablespoon honey
- Calories: approx. 250 kcal
Snack:
- 1 medium apple
- Calories: approx. 95 kcal
Lunch:
- Grilled chicken breast (100g)
- Quinoa (50g cooked)
- Steamed broccoli (100g)
- Calories: approx. 350 kcal
Snack:
- 10 almonds
- Calories: approx. 70 kcal
Dinner:
- Baked salmon (75g)
- Mixed salad with olive oil dressing (1 tsp)
- Sweet potato (100g)
- Calories: approx. 320 kcal

Exercise Plan:

Frequency: 4-5 days/week
Duration: 30-45 minutes per session
Type:
- Cardio: 20-30 minutes (running, cycling, swimming)
- Strength Training: 2-3 days/week focusing on compound movements (squats, press, deadlifts)

Lifestyle Changes:

Sleep: Aim for 7-9 hours of quality sleep per night.
Stress Management: Practice mindfulness or yoga to reduce stress levels.
Motivation: Set small, achievable goals and track progress regularly.

Muscle Gain

Diet Recommendations:

Caloric Intake: Aim for a daily intake of 1,586 kcal (300 kcal surplus).
Macronutrient Distribution:
- Protein: 30% (119g)
- Fats: 25% (44g)
- Carbohydrates: 45% (178g)

Sample Meal Plan:

Breakfast:
- Oatmeal (50g) cooked in milk
- 1 banana and 1 tablespoon peanut butter
- Calories: approx. 400 kcal
Snack:
- Protein shake with 1 scoop of protein powder and 1 cup milk
- Calories: approx. 220 kcal
Lunch:
- Beef stir-fry with vegetables (150g beef + 150g mixed veggies)
- Brown rice (100g cooked)
- Calories: approx. 600 kcal
Snack:
- 1 whole grain wrap with turkey (50g) and cheese (30g)
- Calories: approx. 300 kcal
Dinner:
- Grilled chicken thighs (150g)
- Sweet potato (150g)
- Green beans (100g)
- Calories: approx. 450 kcal

Exercise Plan:

Frequency: 5-6 days/week
Duration: 45-60 minutes per session
Type:
- Strength Training: Focus on hypertrophy (8-12 reps) targeting all major muscle groups.
- Cardio: Limited to 2 days a week to preserve muscle mass.

Lifestyle Changes:

Sleep: Prioritize 8 hours per night for recovery.
Stress Management: Engage in hobbies and relaxation techniques.
Motivation: Join a fitness community or partner up for workouts. Track gains weekly.

Maintenance of Weight

Diet Recommendations:

Caloric Intake: Aim for a daily intake of 1,286 kcal (maintenance).
Macronutrient Distribution:
- Protein: 20% (64g)
- Fats: 30% (43g)
- Carbohydrates: 50% (143g)

Sample Meal Plan:

Breakfast:
- Scrambled eggs (2 eggs)
- Whole grain toast (1 slice)
- Calories: approx. 250 kcal
Snack:
- Greek yogurt (100g) with honey
- Calories: approx. 150 kcal
Lunch:
- Tuna salad (100g tuna with mixed greens, olive oil)
- Whole grain crackers (30g)
- Calories: approx. 400 kcal
Snack:
- Carrot sticks with hummus
- Calories: approx. 100 kcal
Dinner:
- Stir-fried vegetables (150g) with tofu (100g)
- Quinoa (50g cooked)
- Calories: approx. 350 kcal

Exercise Plan:

Frequency: 3-5 days/week
Duration: 30-45 minutes per session
Type:
- Combination of strength training and cardio. Alternate between weight lifting and cardio sessions.

Lifestyle Changes:

Sleep: Maintain consistent sleep schedule and quality rest.
Stress Management: Schedule regular rest and recovery.
Motivation: Keep a food and exercise journal to track habits and patterns.

Important Note

It is highly advisable to consult with a healthcare provider or a registered dietitian before starting any diet or exercise program, especially given the current weight status, as the user's weight is potentially concerning.

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