Total Daily Energy Expenditure (TDEE)

Personalized Plans for Health and Fitness Goals

User Profile Summary:

• Age: 21 years
• Height: 177 cm
• Weight: 75 kg
• Gender: Male
• TDEE: 2,108 kcal/day

Goal 1: Weight Loss

Diet Recommendations

To lose weight, a caloric deficit is necessary. A common recommendation is to reduce daily intake by 500 kcal for a steady weight loss of about 0.5 kg per week.

• Target Calories: 1,608 kcal/day
• Macronutrient Distribution:
  • Protein: 30% (120 g)
  • Fats: 25% (44 g)
  • Carbohydrates: 45% (181 g)

Sample Meal Plan:

1. Breakfast:

   • 3 scrambled eggs (210 kcal, 18g protein, 15g fat)
   • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
   • 1 small apple (80 kcal, 0g protein, 0g fat, 22g carbs)

2. Lunch:

   • Grilled chicken salad (150 g chicken breast, mixed greens, 1 tbsp olive oil) (400 kcal, 50g protein, 15g fat, 10g carbs)
   • 1/2 cup quinoa (111 kcal, 4g protein, 2g fat, 20g carbs)

3. Snack:

   • Greek yogurt (200g, low-fat) (150 kcal, 20g protein, 5g fat, 15g carbs)

4. Dinner:

   • Baked salmon (150 g) (280 kcal, 39g protein, 15g fat)
   • Steamed broccoli (1 cup) (55 kcal, 4g protein, 1g fat, 11g carbs)
   • 1 medium sweet potato (112 kcal, 2g protein, 0g fat, 26g carbs)

5. Snack/Dessert:

   • 1 oz almonds (160 kcal, 6g protein, 14g fat, 6g carbs)

Total: ~1,608 kcal

Exercise Plan

• Frequency: 5 days per week
• Duration: 45-60 minutes per session
• Type:
  • Strength Training: 3 days (focus on compound movements)
    • Squats, Deadlifts, Bench Press, Rows, Shoulder Press
  • Cardio: 2 days (HIIT or steady-state)
    • 30 minutes of running, cycling, or swimming

Lifestyle Changes

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices, such as meditation or yoga, for 10-15 minutes daily.
• Motivation: Set small, achievable goals and track your progress in a journal.

Goal 2: Muscle Gain

Diet Recommendations

To gain muscle, a caloric surplus is necessary. Aim for an additional 250-500 kcal/day.

• Target Calories: 2,358 - 2,608 kcal/day
• Macronutrient Distribution:
  • Protein: 25% (150-165 g)
  • Fats: 25% (65-72 g)
  • Carbohydrates: 50% (290-325 g)

Sample Meal Plan:

1. Breakfast:

   • 4 scrambled eggs with cheese (400 kcal, 30g protein, 30g fat)
   • 2 slices whole-grain toast (160 kcal, 8g protein, 2g fat, 30g carbs)
   • 1 banana (105 kcal, 1g protein, 0g fat, 27g carbs)

2. Lunch:

   • Turkey sandwich (150g turkey, 2 slices whole-grain bread, lettuce, tomato) (400 kcal, 40g protein, 10g fat, 50g carbs)

3. Snack:

   • Protein shake with 1 scoop protein powder and 1 cup milk (250 kcal, 30g protein, 5g fat, 20g carbs)

4. Dinner:

   • Grilled steak (200 g) (500 kcal, 60g protein, 20g fat)
   • 1 cup brown rice (215 kcal, 5g protein, 2g fat, 45g carbs)
   • Mixed vegetables (1 cup) (50 kcal, 3g protein, 0g fat, 10g carbs)

5. Snack/Dessert:

   • 1 oz walnuts (185 kcal, 5g protein, 18g fat, 4g carbs)

Total: ~2,358 kcal

Exercise Plan

• Frequency: 5-6 days per week
• Duration: 60-90 minutes per session
• Type:
  • Strength Training: 4 days (focus on progressive overload)
    • Split: Upper/Lower body
  • Cardio: 1-2 days (moderate-intensity for 20-30 minutes)

Lifestyle Changes

• Sleep: Prioritize recovery with 8-10 hours of sleep.
• Stress Management: Engage in hobbies and social activities to reduce stress.
• Motivation: Consider working with a workout partner or trainer for accountability.

Goal 3: Maintenance of Weight

Diet Recommendations

To maintain weight, aim to consume around your TDEE.

• Target Calories: 2,108 kcal/day
• Macronutrient Distribution:
  • Protein: 25% (130 g)
  • Fats: 30% (70 g)
  • Carbohydrates: 45% (240 g)

Sample Meal Plan:

1. Breakfast:

   • 2 eggs and 2 slices whole-grain toast (300 kcal, 20g protein, 10g fat, 40g carbs)

2. Lunch:

   • Quinoa salad with chickpeas, veggies, and olive oil (500 kcal, 15g protein, 20g fat, 70g carbs)

3. Snack:

   • Hummus with carrot sticks (200 kcal, 5g protein, 10g fat, 30g carbs)

4. Dinner:

   • Grilled chicken breast with sweet potato and green beans (600 kcal, 50g protein, 15g fat, 70g carbs)

5. Snack/Dessert:

   • Cottage cheese with fruit (200 kcal, 20g protein, 5g fat, 25g carbs)

Total: ~2,108 kcal

Exercise Plan

• Frequency: 4-5 days per week
• Duration: 45-60 minutes per session
• Type:
  • Strength Training: 2-3 days (full body)
  • Cardio: 2-3 days (mix of HIIT and steady-state)

Lifestyle Changes

• Sleep: Maintain a consistent sleep schedule (7-8 hours).
• Stress Management: Regular physical activity and social interactions.
• Motivation: Set new fitness challenges or goals to stay engaged.

General Tips

• Hydration: Drink plenty of water throughout the day.
• Meal Prep: Prepare meals in advance to avoid unhealthy choices.
• Consult a Professional: Consider working with a nutritionist or personal trainer for personalized guidance.

By following these plans tailored to your specific goals, you can effectively work towards achieving your desired health and fitness outcomes.