To help you achieve your health and fitness goals, here are personalized diet, exercise plans, and lifestyle change suggestions tailored to your age, height, weight, gender, and Total Daily Energy Expenditure (TDEE) of 2,544 kcal/day.
Goal 1: Weight Loss
Diet Recommendations:
To lose weight, a caloric deficit is necessary. A safe and sustainable deficit is about 500 kcal/day.
- Target Calories: 2,044 kcal/day
- Macronutrient Breakdown:
- Protein: 25% (511 kcal, ~128g)
- Fats: 25% (511 kcal, ~57g)
- Carbohydrates: 50% (1,022 kcal, ~256g)
Sample Meal 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 medium banana (105 kcal, 1g protein, 0g fat, 27g carbs)
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Lunch:
- Grilled chicken salad with 150g chicken breast (248 kcal, 46g protein, 5g fat)
- Mixed greens, tomatoes, cucumbers (50 kcal, 2g protein, 0g fat, 10g carbs)
- 1 tablespoon olive oil (120 kcal, 0g protein, 14g fat)
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Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
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Dinner:
- 150g baked salmon (367 kcal, 39g protein, 22g fat)
- 1 cup steamed broccoli (55 kcal, 4g protein, 0g fat, 11g carbs)
- 1 medium sweet potato (112 kcal, 2g protein, 0g fat, 26g carbs)
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Snack:
- 1 apple (95 kcal, 0g protein, 0g fat, 25g carbs)
Exercise Plan:
- Frequency: 5 days/week
- Duration: 45-60 minutes/session
- Types of Exercises:
- Cardio: 3 days/week (running, cycling, or swimming)
- 30 minutes of moderate to high-intensity cardio
- Strength Training: 2 days/week
- Full-body workout focusing on compound movements (squats, deadlifts, bench press)
- 3 sets of 8-12 reps for each exercise
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice mindfulness or yoga for 10-15 minutes daily.
- Motivation: Set short-term goals, track progress, and celebrate small victories.
Goal 2: Muscle Gain
Diet Recommendations:
To gain muscle, a caloric surplus is needed. Aim for an additional 250-500 kcal/day.
- Target Calories: 2,794 kcal/day
- Macronutrient Breakdown:
- Protein: 30% (838 kcal, ~210g)
- Fats: 25% (699 kcal, ~78g)
- Carbohydrates: 45% (1,257 kcal, ~314g)
Sample Meal Plan:
-
Breakfast:
- 4 scrambled eggs (280 kcal, 24g protein, 20g fat)
- 2 slices whole-grain toast (160 kcal, 8g protein, 2g fat, 30g carbs)
- 1 medium avocado (240 kcal, 3g protein, 22g fat, 12g carbs)
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Lunch:
- 200g grilled chicken breast (330 kcal, 62g protein, 7g fat)
- Quinoa (1 cup cooked) (222 kcal, 8g protein, 4g fat, 39g carbs)
- Mixed vegetables (100 kcal, 3g protein, 0g fat, 20g carbs)
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Snack:
- Protein shake with 1 scoop whey protein (120 kcal, 24g protein, 1g fat, 3g carbs)
- 1 medium banana (105 kcal, 1g protein, 0g fat, 27g carbs)
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Dinner:
- 200g lean beef (450 kcal, 62g protein, 20g fat)
- 1 cup brown rice (218 kcal, 5g protein, 2g fat, 45g carbs)
- Steamed asparagus (50 kcal, 5g protein, 0g fat, 10g carbs)
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Snack:
- Cottage cheese (200g) (206 kcal, 28g protein, 10g fat, 8g carbs)
Exercise Plan:
- Frequency: 5-6 days/week
- Duration: 60-75 minutes/session
- Types of Exercises:
- Strength Training: 4-5 days/week
- Focus on progressive overload with compound and isolation exercises (squats, deadlifts, bench press, rows)
- 4 sets of 6-10 reps for each exercise
- Cardio: 1-2 days/week (low-intensity steady-state or HIIT for 20-30 minutes)
Lifestyle Changes:
- Sleep: Prioritize recovery with 7-9 hours of sleep.
- Stress Management: Incorporate relaxation techniques such as deep breathing or meditation.
- Motivation: Keep a workout journal, and consider a workout buddy for accountability.
Goal 3: Maintenance of Weight
Diet Recommendations:
To maintain your weight, consume your TDEE.
- Target Calories: 2,544 kcal/day
- Macronutrient Breakdown:
- Protein: 25% (636 kcal, ~159g)
- Fats: 25% (636 kcal, ~70g)
- Carbohydrates: 50% (1,272 kcal, ~318g)
Sample Meal Plan:
-
Breakfast:
- 3 eggs (210 kcal, 18g protein, 15g fat)
- 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
- 1 tablespoon peanut butter (95 kcal, 4g protein, 8g fat, 3g carbs)
-
Lunch:
- 150g grilled chicken breast (248 kcal, 46g protein, 5g fat)
- 1 cup cooked brown rice (218 kcal, 5g protein, 2g fat, 45g carbs)
- Mixed greens salad with olive oil (120 kcal, 0g protein, 14g fat)
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Snack:
- Hummus (100g) (166 kcal, 8g protein, 8g fat, 20g carbs)
- Carrot sticks (50 kcal, 1g protein, 0g fat, 12g carbs)
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Dinner:
- 200g baked chicken thighs (400 kcal, 60g protein, 20g fat)
- 1 cup steamed broccoli (55 kcal, 4g protein, 0g fat, 11g carbs)
- 1 medium sweet potato (112 kcal, 2g protein, 0g fat, 26g carbs)
-
Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
Exercise Plan:
- Frequency: 4-5 days/week
- Duration: 45-60 minutes/session
- Types of Exercises:
- Strength Training: 3 days/week (full-body or split routine)
- 3 sets of 8-12 reps for each exercise
- Cardio: 2-3 days/week (moderate-intensity cardio for 30-45 minutes)
Lifestyle Changes:
- Sleep: Maintain 7-9 hours of sleep for recovery.
- Stress Management: Engage in hobbies or activities that relax you.
- Motivation: Set new fitness goals, join classes, or participate in community sports.
Conclusion
These plans are tailored to help you achieve your specific health and fitness goals. Adjustments can be made based on your progress, preferences, and feedback. Always consult with a healthcare or fitness professional before making significant changes to your diet or exercise routine. Stay consistent, and best of luck on your journey!
