Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, I'll provide tailored recommendations for weight loss, muscle gain, and maintenance of weight based on your age, height, weight, and Total Daily Energy Expenditure (TDEE) of 2,159 kcal/day.

1. Weight Loss

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric deficit of about 500 kcal/day for a weight loss of approximately 0.5 kg (1 lb) per week.
• Target Calories: 1,659 kcal/day

Macronutrient Breakdown:

• Protein: 25% (415 kcal, ~104 g)
• Fats: 25% (415 kcal, ~46 g)
• Carbohydrates: 50% (829 kcal, ~207 g)

Sample Meal 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 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)

• Lunch:

  • Grilled chicken salad (150g chicken breast, mixed greens, 1 tbsp olive oil) (350 kcal, 50g protein, 15g fat, 10g carbs)

• Snack:

  • Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)

• Dinner:

  • Baked salmon (150g) (280 kcal, 39g protein, 13g fat)
  • Quinoa (100g cooked) (120 kcal, 4g protein, 2g fat, 21g carbs)
  • Steamed broccoli (100g) (35 kcal, 3g protein, 0g fat, 7g carbs)

• Evening Snack:

  • Handful of almonds (30g) (170 kcal, 6g protein, 15g fat, 6g carbs)

Exercise Plan:

• Frequency: 5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Cardio: 30 minutes of moderate-intensity (jogging, cycling, swimming) 3 times/week
  • Strength Training: 2-3 times/week focusing on compound movements (squats, deadlifts, bench press, rows)

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices like meditation or yoga.
• Motivation: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals and track your progress.

2. Muscle Gain

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric surplus of about 300-500 kcal/day.
• Target Calories: 2,459-2,659 kcal/day

Macronutrient Breakdown:

• Protein: 30% (738-798 kcal, ~185-200 g)
• Fats: 25% (615-664 kcal, ~68-74 g)
• Carbohydrates: 45% (1,107-1,194 kcal, ~276-299 g)

Sample Meal Plan:

• Breakfast:

  • Oatmeal (100g) with 1 scoop protein powder and banana (450 kcal, 30g protein, 8g fat, 70g carbs)

• Lunch:

  • Turkey sandwich (150g turkey, whole grain bread, avocado) (500 kcal, 40g protein, 20g fat, 40g carbs)

• Snack:

  • Protein shake with 1 tbsp peanut butter (300 kcal, 30g protein, 15g fat, 15g carbs)

• Dinner:

  • Beef stir-fry (200g lean beef, mixed vegetables, 1 cup rice) (700 kcal, 60g protein, 20g fat, 80g carbs)

• Evening Snack:

  • Cottage cheese (200g) with berries (200 kcal, 30g protein, 5g fat, 20g carbs)

Exercise Plan:

• Frequency: 5-6 days/week
• Duration: 60-90 minutes/session
• Types of Exercises:
  • Strength Training: 4-5 times/week focusing on progressive overload (split routine: upper/lower body)
  • Cardio: 2 times/week for 20-30 minutes (light intensity for recovery)

Lifestyle Changes:

• Sleep: Prioritize 8-10 hours of sleep per night for recovery.
• Stress Management: Engage in regular physical activity and hobbies to reduce stress.
• Motivation: Keep a workout journal to track lifts and progress.

3. Maintenance of Weight

Diet Recommendations:

• Daily Caloric Intake: Maintain TDEE of 2,159 kcal/day.

Macronutrient Breakdown:

• Protein: 25% (540 kcal, ~135 g)
• Fats: 25% (540 kcal, ~60 g)
• Carbohydrates: 50% (1,079 kcal, ~270 g)

Sample Meal Plan:

• Breakfast:

  • Smoothie (1 banana, 1 scoop protein, spinach, almond milk) (300 kcal, 25g protein, 5g fat, 40g carbs)

• Lunch:

  • Grilled chicken wrap with veggies and hummus (500 kcal, 40g protein, 15g fat, 60g carbs)

• Snack:

  • Mixed nuts (30g) (170 kcal, 5g protein, 15g fat, 6g carbs)

• Dinner:

  • Grilled shrimp (150g) with sweet potato (100g) and asparagus (500 kcal, 40g protein, 15g fat, 60g carbs)

• Evening Snack:

  • Dark chocolate (30g) (150 kcal, 2g protein, 9g fat, 18g carbs)

Exercise Plan:

• Frequency: 4-5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Strength Training: 3 times/week with a focus on maintenance and functional movements.
  • Cardio: 2-3 times/week for 20-30 minutes at moderate intensity.

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule of 7-9 hours.
• Stress Management: Engage in regular leisure activities and social interactions.
• Motivation: Regularly reassess goals and celebrate achievements.

Final Notes

• Always consult with a healthcare professional before starting any new diet or exercise program.
• Adjust caloric intake and exercise based on progress and personal feedback.
• Stay hydrated and consider tracking your food intake to ensure you meet your goals effectively.