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 weight maintenance, including diet plans, exercise routines, and lifestyle changes.

1. Weight Loss

Diet Recommendations:

• Caloric Intake: Aim for a caloric deficit of about 500-750 kcal/day. Target intake: 2,215 to 2,465 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (140-155g)
  • Fats: 25% (60-68g)
  • Carbohydrates: 50% (275-310g)

Sample Diet Plan:

• Breakfast:

  • 4 scrambled eggs (280 kcal, 28g protein, 20g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 15g carbs)
  • 1 avocado (240 kcal, 3g protein, 22g fat, 12g carbs)

• Snack:

  • Greek yogurt (200g) (120 kcal, 20g protein, 4g fat, 8g carbs)

• Lunch:

  • Grilled chicken breast (200g) (330 kcal, 62g protein, 7g fat)
  • Quinoa (100g cooked) (120 kcal, 4g protein, 2g fat, 21g carbs)
  • Mixed salad with olive oil (150 kcal, 3g protein, 14g fat, 10g carbs)

• Snack:

  • Apple (95 kcal, 0g protein, 0g fat, 25g carbs)

• Dinner:

  • Baked salmon (200g) (400 kcal, 50g protein, 22g fat)
  • Steamed broccoli (100g) (35 kcal, 3g protein, 0g fat, 7g carbs)
  • Brown rice (100g cooked) (110 kcal, 3g protein, 1g fat, 23g carbs)

• Total Approximation: 2,215 kcal (Protein: ~140g, Fats: ~68g, Carbs: ~310g)

Exercise Plan:

• Frequency: 5 days/week
• Duration: 60-90 minutes/session
• Types of Exercises:
  • Strength Training: 3 days (e.g., Monday, Wednesday, Friday)
    • Compound lifts (squats, deadlifts, bench press)
    • 3-4 sets of 8-12 reps
  • Cardio: 2 days (e.g., Tuesday, Thursday)
    • HIIT (20-30 minutes) or moderate-intensity steady-state cardio (30-45 minutes)
  • Active Recovery: 1 day (e.g., Saturday)
    • Light walking, yoga, or stretching

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices like meditation or deep-breathing exercises.
• Motivation: Set small, achievable goals and track your progress. Find a workout buddy or join a fitness class for accountability.

2. Muscle Gain

Diet Recommendations:

• Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day. Target intake: 3,215 to 3,465 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (240-260g)
  • Fats: 25% (90-95g)
  • Carbohydrates: 45% (360-400g)

Sample Diet Plan:

• Breakfast:

  • Oatmeal (100g) with protein powder (400 kcal, 30g protein, 8g fat, 60g carbs)
  • 1 banana (100 kcal, 1g protein, 0g fat, 27g carbs)

• Snack:

  • Protein shake (1 scoop) (120 kcal, 24g protein, 1g fat, 3g carbs)

• Lunch:

  • Turkey breast (200g) (300 kcal, 60g protein, 5g fat)
  • Sweet potato (200g cooked) (180 kcal, 4g protein, 0g fat, 41g carbs)
  • Green beans (100g) (35 kcal, 2g protein, 0g fat, 7g carbs)

• Snack:

  • Cottage cheese (200g) (200 kcal, 28g protein, 5g fat, 6g carbs)

• Dinner:

  • Beef steak (200g) (500 kcal, 60g protein, 30g fat)
  • Quinoa (100g cooked) (120 kcal, 4g protein, 2g fat, 21g carbs)
  • Mixed vegetables (100g) (35 kcal, 3g protein, 0g fat, 7g carbs)

• Total Approximation: 3,215 kcal (Protein: ~240g, Fats: ~95g, Carbs: ~400g)

Exercise Plan:

• Frequency: 5-6 days/week
• Duration: 60-90 minutes/session
• Types of Exercises:
  • Strength Training: 4-5 days (e.g., Upper/Lower split)
    • Focus on progressive overload (increase weight/reps over time)
    • Include isolation exercises (curls, triceps extensions) for muscle definition
  • Cardio: 1-2 days (low-intensity, 20-30 minutes) to maintain cardiovascular health without hindering muscle gain.

Lifestyle Changes:

• Sleep: Prioritize recovery with 8-10 hours of sleep.
• Stress Management: Engage in regular physical activities and hobbies that relax you.
• Motivation: Track your lifts and body composition changes; celebrate small milestones.

3. Maintenance of Weight

Diet Recommendations:

• Caloric Intake: Maintain your TDEE of 2,965 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (180-190g)
  • Fats: 25% (80-90g)
  • Carbohydrates: 50% (360-400g)

Sample Diet Plan:

• Breakfast:

  • Smoothie with whey protein, banana, spinach, and almond milk (400 kcal, 30g protein, 5g fat, 60g carbs)

• Snack:

  • Almonds (30g) (170 kcal, 6g protein, 15g fat, 6g carbs)

• Lunch:

  • Grilled chicken (150g) (250 kcal, 50g protein, 5g fat)
  • Brown rice (150g cooked) (170 kcal, 4g protein, 1g fat, 36g carbs)
  • Steamed broccoli (100g) (35 kcal, 3g protein, 0g fat, 7g carbs)

• Snack:

  • Hummus (50g) with carrot sticks (150 kcal, 4g protein, 7g fat, 20g carbs)

• Dinner:

  • Grilled shrimp (200g) (400 kcal, 60g protein, 10g fat)
  • Couscous (100g cooked) (120 kcal, 4g protein, 0g fat, 25g carbs)
  • Mixed vegetables (100g) (35 kcal, 3g protein, 0g fat, 7g carbs)

• Total Approximation: 2,965 kcal (Protein: ~180g, Fats: ~90g, Carbs: ~400g)

Exercise Plan:

• Frequency: 4-5 days/week
• Duration: 60-75 minutes/session
• Types of Exercises:
  • Strength Training: 3 days (full-body or split routine)
  • Cardio: 2 days (moderate-intensity, 30-45 minutes)
  • Flexibility/Recovery: 1 day (yoga or stretching)

Lifestyle Changes:

• Sleep: Maintain 7-9 hours of sleep for recovery.
• Stress Management: Regular exercise and leisure activities to manage stress.
• Motivation: Set new fitness challenges, join clubs or groups, and keep a fitness journal.

Conclusion

Choose the plan that aligns with your current goals, and adjust as necessary based on your progress and feedback from your body. Consistency is key, and remember to listen to your body throughout your fitness journey.