Total Daily Energy Expenditure (TDEE)

Given the user's body parameters, TDEE, and goals, here are tailored recommendations for weight loss, muscle gain, and maintenance of weight.

User's Profile Summary

• Age: 22 years
• Height: 5090.16 cm (This seems incorrect; if it's intended to be in cm, it should probably be around 170 cm)
• Weight: 34.02 kg (This is significantly low for a male of 22 years; please verify)
• Gender: Male
• TDEE: 36,401 kcal/day (This value seems excessively high; please verify)

Assuming the height and weight values are incorrect, let's proceed with general recommendations based on typical parameters for a 22-year-old male.

Weight Loss

Diet Recommendations

• Caloric Intake: Aim for a deficit of 500-1000 kcal/day for a healthy weight loss of 0.5-1 kg/week.
• Target Calories: Around 2,500-3,000 kcal/day (adjust based on actual TDEE).
• Macronutrient Breakdown:
  • Protein: 25% (156-188g)
  • Fats: 30% (83-100g)
  • Carbohydrates: 45% (281-375g)

Sample Daily Diet Plan

• Breakfast:
  • 3 scrambled eggs with spinach (210 kcal)
  • 1 slice whole-grain toast (80 kcal)
  • 1 medium banana (105 kcal)
• Lunch:
  • Grilled chicken breast (200g) (330 kcal)
  • Quinoa (1 cup cooked) (220 kcal)
  • Mixed salad with olive oil (150 kcal)
• Snack:
  • Greek yogurt (200g) (120 kcal)
  • Handful of almonds (30g) (170 kcal)
• Dinner:
  • Baked salmon (200g) (400 kcal)
  • Sweet potato (1 medium) (112 kcal)
  • Steamed broccoli (1 cup) (55 kcal)
• Evening Snack:
  • Cottage cheese (200g) (200 kcal)

Exercise Plan

• Frequency: 5-6 days per week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 3-4 days (running, cycling, or HIIT)
  • Strength Training: 2-3 days (focus on compound movements: squats, deadlifts, bench press)

Muscle Gain

Diet Recommendations

• Caloric Intake: Aim for a surplus of 250-500 kcal/day.
• Target Calories: Around 3,500-4,000 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (263-300g)
  • Fats: 25% (97-111g)
  • Carbohydrates: 45% (394-450g)

Sample Daily Diet Plan

• Breakfast:
  • Oatmeal with protein powder (400 kcal)
  • 2 tablespoons peanut butter (190 kcal)
• Lunch:
  • Beef stir-fry with vegetables (500 kcal)
  • Brown rice (1.5 cups cooked) (300 kcal)
• Snack:
  • Protein shake (200 kcal)
  • Granola bar (150 kcal)
• Dinner:
  • Grilled chicken thighs (250g) (500 kcal)
  • Pasta with marinara sauce (400 kcal)
• Evening Snack:
  • Casein protein shake (120 kcal)
  • Mixed nuts (100g) (600 kcal)

Exercise Plan

• Frequency: 5-6 days per week
• Duration: 60-90 minutes per session
• Types of Exercises:
  • Strength Training: 4-5 days (focus on progressive overload)
  • Cardio: 1-2 days (moderate intensity, 20-30 minutes)

Maintenance of Weight

Diet Recommendations

• Caloric Intake: Match TDEE.
• Target Calories: Around 3,000-3,500 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (188-219g)
  • Fats: 30% (100-117g)
  • Carbohydrates: 45% (338-394g)

Sample Daily Diet Plan

• Breakfast:
  • Smoothie with fruits, spinach, and protein powder (400 kcal)
• Lunch:
  • Turkey sandwich on whole-grain (500 kcal)
• Snack:
  • Hummus with veggies (200 kcal)
• Dinner:
  • Grilled fish (200g) (400 kcal)
  • Couscous (1 cup cooked) (200 kcal)
• Evening Snack:
  • Dark chocolate (100g) (500 kcal)

Exercise Plan

• Frequency: 4-5 days per week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Strength Training: 3 days (moderate intensity)
  • Cardio: 2 days (mix of HIIT and steady-state)

Lifestyle Changes

1. Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent bedtime routine.
2. Stress Management: Incorporate mindfulness practices such as meditation or yoga. Try to engage in hobbies that help you relax.
3. Stay Motivated: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Track your progress and celebrate small victories.

Important Note

Please verify the height and weight values to provide more accurate recommendations, as the current values seem inconsistent with typical parameters. Consult a healthcare or nutrition professional before making significant changes to diet or exercise routines.