Total Daily Energy Expenditure (TDEE)

Personalized Plans for Health and Fitness Goals

User Profile:

• Age: 19 years
• Height: 170.18 cm
• Weight: 64.86 kg
• Gender: Male
• TDEE: 2,515 kcal/day

1. Weight Loss

Diet Recommendations:

• Caloric Intake: Aim for a deficit of 500-750 kcal/day for a safe weight loss of 0.5-1 kg/week.
  • Target Calories: 1,765 - 2,015 kcal/day
• Macronutrient Breakdown:
  • Protein: 25% (around 110-125g)
  • Fats: 25% (around 45-55g)
  • Carbohydrates: 50% (around 220-250g)

Sample Daily 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)
• Snack:
  • 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
• Lunch:
  • Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette (400 kcal, 40g protein, 20g fat, 30g carbs)
• Snack:
  • Greek yogurt (150g) (150 kcal, 15g protein, 5g fat, 10g carbs)
• Dinner:
  • Baked salmon (150g) with quinoa (1/2 cup) and steamed broccoli (500 kcal, 40g protein, 20g fat, 40g carbs)
• Evening Snack:
  • Handful of almonds (30g) (170 kcal, 6g protein, 15g fat, 6g carbs)

Total: ~1,765 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes per session
• Types of Exercise:
  • Cardio: 30 minutes of moderate-intensity (running, cycling, swimming) 3 times a week
  • Strength Training: 3 full-body workouts per week (squats, lunges, push-ups, pull-ups, planks)

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness or yoga sessions 2-3 times a week.
• Motivation: Set small, achievable goals and track progress weekly.

2. Muscle Gain

Diet Recommendations:

• Caloric Intake: Aim for a surplus of 250-500 kcal/day.
  • Target Calories: 2,765 - 3,015 kcal/day
• Macronutrient Breakdown:
  • Protein: 30% (around 180-210g)
  • Fats: 25% (around 70-85g)
  • Carbohydrates: 45% (around 310-340g)

Sample Daily Diet Plan:

• Breakfast:
  • Oatmeal (1 cup) with 1 scoop protein powder and banana (450 kcal, 30g protein, 10g fat, 70g carbs)
• Snack:
  • Cottage cheese (200g) with berries (250 kcal, 30g protein, 5g fat, 30g carbs)
• Lunch:
  • Turkey sandwich with whole-grain bread, avocado, and spinach (500 kcal, 35g protein, 20g fat, 50g carbs)
• Snack:
  • Protein shake with almond milk (200 kcal, 25g protein, 5g fat, 10g carbs)
• Dinner:
  • Grilled chicken (200g) with brown rice (1 cup) and mixed vegetables (600 kcal, 50g protein, 10g fat, 80g carbs)
• Evening Snack:
  • Peanut butter (2 tbsp) on whole-grain crackers (300 kcal, 10g protein, 20g fat, 30g carbs)

Total: ~2,750 kcal

Exercise Plan:

• Frequency: 5-6 days a week
• Duration: 60-90 minutes per session
• Types of Exercise:
  • Strength Training: Focus on compound lifts (squats, deadlifts, bench press) 4-5 times a week.
  • Cardio: Low-intensity cardio (walking, cycling) 1-2 times a week for recovery.

Lifestyle Changes:

• Sleep: Prioritize 8-10 hours of sleep for recovery.
• Stress Management: Engage in physical activities you enjoy, such as sports or outdoor activities.
• Motivation: Keep a workout journal and celebrate milestones.

3. Maintenance of Weight

Diet Recommendations:

• Caloric Intake: Maintain TDEE around 2,515 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (around 150g)
  • Fats: 25% (around 70g)
  • Carbohydrates: 50% (around 315g)

Sample Daily Diet Plan:

• Breakfast:
  • Scrambled eggs (2) with spinach and feta (300 kcal, 20g protein, 20g fat)
• Snack:
  • Mixed nuts (30g) (170 kcal, 5g protein, 15g fat)
• Lunch:
  • Quinoa salad with chickpeas, cucumber, and feta (500 kcal, 20g protein, 15g fat)
• Snack:
  • Hummus (50g) with carrot sticks (150 kcal, 5g protein, 8g fat)
• Dinner:
  • Stir-fried tofu (150g) with mixed vegetables and brown rice (600 kcal, 30g protein, 10g fat)
• Evening Snack:
  • Dark chocolate (20g) (100 kcal, 1g protein, 6g fat)

Total: ~2,515 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Types of Exercise:
  • Strength Training: 3 times a week focusing on full-body workouts.
  • Cardio: 2 sessions of moderate-intensity cardio (running, cycling, swimming).

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule of 7-9 hours.
• Stress Management: Regularly practice relaxation techniques (meditation, deep breathing).
• Motivation: Join fitness classes or groups to stay engaged and motivated.

Conclusion

These personalized plans provide a structured approach to achieving weight loss, muscle gain, or weight maintenance. Adjustments can be made based on progress and individual preferences. Always consider consulting a healthcare provider or a registered dietitian before starting any new diet or exercise program.