Total Daily Energy Expenditure (TDEE)

20 year old male, height 170 Centimeters, weight 53 Kilograms

Light activity, BMR calculation formula: Mifflin St Jeor

2,059

Calories per Day

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WeightCalories/DayPercentage
Extreme Weight Loss-1 Kilograms/Week1,05951%
Weight Loss-0.5 Kilograms/Week1,55976%
Mild Weight Loss-0.25 Kilograms/Week1,80988%
Maintain Weight0 Kilograms/Week2,059100%
Mild Weight Gain+0.25 Kilograms/Week2,309112%
Weight Gain+0.5 Kilograms/Week2,559124%
Extreme Weight Gain+1 Kilograms/Week3,059149%

AI Recommendation

Based on your age, height, weight, and TDEE, here are personalized plans for weight loss, muscle gain, and maintenance of weight.

1. Weight Loss

Caloric Intake: To lose weight, aim for a caloric deficit of about 500-750 kcal per day.

  • Target Calories: 1,309 - 1,559 kcal/day

Macronutrient Breakdown:

  • Protein: 25-30% (approx. 80-120g)
  • Fats: 20-25% (approx. 30-45g)
  • Carbohydrates: 45-55% (approx. 150-200g)

Sample Diet Plan:

  • Breakfast:
    • Scrambled eggs (2 whole eggs) with spinach - 200 kcal
    • Whole grain toast (1 slice) - 80 kcal
  • Snack:
    • Greek yogurt (150g) - 150 kcal
  • Lunch:
    • Grilled chicken breast (100g) - 165 kcal
    • Quinoa (1/2 cup cooked) - 110 kcal
    • Mixed salad with olive oil dressing - 150 kcal
  • Snack:
    • Apple (medium) - 95 kcal
  • Dinner:
    • Baked salmon (100g) - 200 kcal
    • Steamed broccoli (1 cup) - 55 kcal
    • Brown rice (1/2 cup cooked) - 110 kcal
  • Evening Snack:
    • Cottage cheese (100g) - 100 kcal

Exercise Plan:

  • Frequency: 5 days a week
  • Duration: 45-60 minutes per session
  • Types of Exercises:
    • Cardio: 3-4 days (running, cycling, swimming, HIIT)
    • Strength Training: 2-3 days (bodyweight exercises, resistance training focusing on compound movements)

Lifestyle Changes:

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

2. Muscle Gain

Caloric Intake: To gain muscle, aim for a caloric surplus of about 250-500 kcal per day.

  • Target Calories: 2,309 - 2,559 kcal/day

Macronutrient Breakdown:

  • Protein: 25-30% (approx. 145-190g)
  • Fats: 20-25% (approx. 50-70g)
  • Carbohydrates: 45-55% (approx. 280-350g)

Sample Diet Plan:

  • Breakfast:
    • Oatmeal (1 cup cooked) with banana and almond butter - 400 kcal
  • Snack:
    • Protein shake (whey protein with milk) - 250 kcal
  • Lunch:
    • Turkey breast (150g) with sweet potatoes (1 cup) - 400 kcal
    • Avocado (1/2) - 120 kcal
  • Snack:
    • Mixed nuts (30g) - 180 kcal
  • Dinner:
    • Beef steak (150g) - 350 kcal
    • Quinoa (1 cup cooked) - 220 kcal
    • Mixed vegetables (1 cup) - 100 kcal
  • Evening Snack:
    • Casein protein shake or cottage cheese (200g) - 200 kcal

Exercise Plan:

  • Frequency: 5-6 days a week
  • Duration: 60-90 minutes per session
  • Types of Exercises:
    • Strength Training: 4-5 days focusing on major muscle groups (squats, deadlifts, bench press, rows)
    • Cardio: 1-2 days (light cardio for recovery)

Lifestyle Changes:

  • Sleep: Prioritize sleep for recovery; aim for 8-10 hours.
  • Stress Management: Engage in hobbies and activities that you enjoy; consider resistance training as a form of stress relief.
  • Motivation Tips: Keep a workout journal, track your lifts, and join a fitness community.

3. Maintenance of Weight

Caloric Intake: To maintain weight, aim for your TDEE.

  • Target Calories: 2,059 kcal/day

Macronutrient Breakdown:

  • Protein: 20-25% (approx. 100-130g)
  • Fats: 20-30% (approx. 45-70g)
  • Carbohydrates: 45-55% (approx. 230-280g)

Sample Diet Plan:

  • Breakfast:
    • Smoothie with spinach, banana, protein powder, and almond milk - 300 kcal
  • Snack:
    • Hard-boiled eggs (2) - 140 kcal
  • Lunch:
    • Grilled chicken salad with mixed greens and vinaigrette - 400 kcal
  • Snack:
    • Hummus with carrot sticks - 150 kcal
  • Dinner:
    • Grilled fish (150g) with roasted vegetables - 400 kcal
    • Quinoa (1/2 cup cooked) - 110 kcal
  • Evening Snack:
    • Dark chocolate (30g) - 170 kcal

Exercise Plan:

  • Frequency: 4-5 days a week
  • Duration: 45-60 minutes per session
  • Types of Exercises:
    • Strength Training: 2-3 days focusing on maintenance of muscle mass.
    • Cardio: 2-3 days (mix of moderate and high-intensity intervals).

Lifestyle Changes:

  • Sleep: Maintain a consistent sleep schedule for optimal recovery.
  • Stress Management: Regularly practice relaxation techniques, such as deep breathing or yoga.
  • Motivation Tips: Set new fitness challenges, mix up your workout routine, and stay connected with fitness friends.

Conclusion

Adjust your caloric intake and exercise regimen based on your specific goals. Monitor your progress, and don’t hesitate to tweak your plans as necessary. Always consult with a healthcare provider or a nutritionist before making significant changes to your diet or exercise routine.

Calorie Tracking Tools

There are only 3 tools required for tracking your calories effectively…

Bathroom Scale

Bathroom Scale

This digital bathroom scale features 6mm tempered glass and provides accurate weight measurements with a high capacity of up to 400 lbs. The large LCD backlight display ensures easy reading. Whether aiming to carefully monitor weight or maintain a healthy lifestyle, this scale is an indispensable tool, aiding users in reaching their ideal weight goals.

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Food Scale

Food Scale

This digital kitchen scale offers precise food measurement, helping users better manage calorie intake for a healthier lifestyle. With a convenient LCD display and a sleek stainless steel design, it provides accurate weighing for both home baking and everyday cooking. Batteries are included, allowing immediate use, and it efficiently handles ingredients up to 11 pounds, enhancing kitchen productivity.

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Smart Tape Measure

Smart Tape Measure

Unlock the secret to precise body measurement with the innovative smart tape measure, ideal for anyone aiming to track weight loss, muscle gain, or fitness progress. This advanced device seamlessly integrates with a user-friendly app via Bluetooth, allowing for effortless tracking and data storage. Perfect for measuring waist, hips, bust, and arms, its retractable design ensures ease of use, and its compact size makes it a perfect addition to any fitness enthusiast’s toolkit. With real-time insights at your fingertips, achieving your health and fitness goals has never been easier.

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3 Supplements Every Man Should Take

Vitamin-D

Vitamin-D

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Omega-3 Fish Oil

Omega-3 Fish Oil

NOW Foods Omega-3 supplements provide 180mg of EPA and 120mg of DHA per softgel, using molecular distillation to ensure purity and support cardiovascular and overall health. Modern diets often lead to an imbalance due to excessive Omega-6, so supplementing with Omega-3 can help address this. Remember, fish oil should be fresh, so ensure you're getting a fresh product to maximize its health benefits. With 200 softgels per bottle, it offers long-lasting support for your health.

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Vitamin B6

Vitamin B6

Scientists consistently emphasize the importance of maintaining healthy energy metabolism and nervous system function. Nature's Bounty Vitamin B6 is the perfect choice for this. This 100 mg tablet supports your body's energy metabolism and nervous system health, making it ideal for the challenges of modern lifestyles. It is recommended that individuals with a busy daily life supplement nutrients to support bodily functions. With 100 tablets, it ensures worry-free supplementation, helping you stay at your best.

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