Total Daily Energy Expenditure (TDEE)

Based on your provided information, it appears that there might be a discrepancy in your weight, as 24.95 kg is unusually low for a height of 185.42 cm. It’s important to ensure that your weight is healthy and appropriate for your height. Regardless, I will provide recommendations based on the assumption that your weight is a typographical error and you are looking for guidance on health and fitness goals.

1. Weight Loss

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric deficit of 500-750 kcal/day from your TDEE. This means a daily intake of approximately 1,189 - 1,439 kcal.
• Macronutrient Breakdown:
  • Protein: 25-30% (75-108g)
  • Fats: 20-25% (27-40g)
  • Carbohydrates: 45-55% (133-197g)

Sample Diet Plan:

• Breakfast:
  • 2 boiled eggs (140 kcal, 12g protein, 10g fat)
  • 1 slice whole-grain toast (70 kcal, 3g protein, 1g fat, 14g carbs)
• Snack:
  • 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
• Lunch:
  • Grilled chicken salad with mixed greens, tomatoes, cucumbers, and vinaigrette (300 kcal, 30g protein, 12g fat, 15g carbs)
• Snack:
  • Greek yogurt (100g) (59 kcal, 10g protein, 0g fat, 4g carbs)
• Dinner:
  • Baked salmon (150g) with steamed broccoli (400 kcal, 40g protein, 20g fat, 15g carbs)

Exercise Plan:

• Frequency: 5-6 days per week
• Duration: 30-60 minutes per session
• Types of Exercises:
  • Cardio: 3-4 times a week (running, cycling, or swimming)
  • Strength Training: 2-3 times a week (focus on full-body workouts)

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices, such as meditation or yoga.
• Motivation: Set small, achievable goals and track your progress.

2. Muscle Gain

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day. This means a daily intake of approximately 2,189 - 2,439 kcal.
• Macronutrient Breakdown:
  • Protein: 25-30% (130-182g)
  • Fats: 20-25% (49-67g)
  • Carbohydrates: 45-55% (245-335g)

Sample Diet Plan:

• Breakfast:
  • 3 scrambled eggs with spinach (210 kcal, 18g protein, 15g fat)
  • 1 slice whole-grain toast (70 kcal, 3g protein, 1g fat, 14g carbs)
• Snack:
  • Protein shake (200 kcal, 25g protein, 3g fat, 10g carbs)
• Lunch:
  • Lean beef (150g) with quinoa (100g) and vegetables (600 kcal, 50g protein, 20g fat, 60g carbs)
• Snack:
  • Cottage cheese (200g) with pineapple (200 kcal, 25g protein, 5g fat, 30g carbs)
• Dinner:
  • Grilled chicken breast (200g) with sweet potatoes (200g) (600 kcal, 60g protein, 10g fat, 80g carbs)

Exercise Plan:

• Frequency: 4-5 days per week
• Duration: 45-90 minutes per session
• Types of Exercises:
  • Strength Training: Focus on compound movements (squats, deadlifts, bench press) 4-5 times a week.
  • Cardio: 1-2 times a week (light to moderate intensity).

Lifestyle Changes:

• Sleep: Prioritize recovery with 7-9 hours of sleep.
• Stress Management: Engage in physical activities you enjoy.
• Motivation: Keep a workout journal to track progress and celebrate small wins.

3. Maintenance of Weight

Diet Recommendations:

• Daily Caloric Intake: Aim for your TDEE, approximately 1,939 kcal/day.
• Macronutrient Breakdown:
  • Protein: 20-25% (97-121g)
  • Fats: 25-30% (54-65g)
  • Carbohydrates: 45-55% (220-270g)

Sample Diet Plan:

• Breakfast:
  • Oatmeal with berries and honey (300 kcal, 10g protein, 5g fat, 60g carbs)
• Snack:
  • Handful of almonds (100 kcal, 4g protein, 9g fat, 4g carbs)
• Lunch:
  • Turkey sandwich on whole-grain bread with lettuce and tomato (400 kcal, 30g protein, 10g fat, 50g carbs)
• Snack:
  • Hummus with carrot sticks (200 kcal, 5g protein, 10g fat, 25g carbs)
• Dinner:
  • Stir-fried tofu with vegetables and brown rice (600 kcal, 30g protein, 20g fat, 80g carbs)

Exercise Plan:

• Frequency: 3-5 days per week
• Duration: 30-60 minutes per session
• Types of Exercises:
  • Cardio: 2-3 times a week (moderate intensity).
  • Strength Training: 2-3 times a week (focus on maintaining strength).

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule.
• Stress Management: Consider hobbies or activities that relax you.
• Motivation: Join a fitness community or find a workout buddy for support.

Final Note:

It's crucial to consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine, especially considering the unusual weight provided. They can help tailor a plan that suits your specific needs and health status.