Given your age, height, weight, and TDEE, here are personalized plans for weight loss, muscle gain, and maintenance of weight.
1. Weight Loss
Diet Recommendations:
- Caloric Intake: Aim for a caloric deficit of 500 kcal/day for a gradual weight loss of about 0.5 kg per week.
- Target Calories: 1,178 kcal/day
- Macronutrient Breakdown:
- Protein: 25% (approximately 74g)
- Fats: 25% (approximately 33g)
- Carbohydrates: 50% (approximately 147g)
Sample Diet Plan:
- Breakfast:
- 1 boiled egg (68 kcal, 6g protein, 5g fat)
- 1 slice whole-grain toast (70 kcal, 3g protein, 1g fat, 13g carbs)
- 1 small apple (52 kcal, 0g protein, 0g fat, 14g carbs)
- Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette (300 kcal, 30g protein, 15g fat, 10g carbs)
- Snack:
- Greek yogurt (150g) (100 kcal, 10g protein, 0g fat, 15g carbs)
- Dinner:
- Baked fish (100g) with steamed broccoli and quinoa (400 kcal, 30g protein, 10g fat, 50g carbs)
- Snack:
- Celery sticks with 2 tbsp of hummus (90 kcal, 3g protein, 5g fat, 10g carbs)
Exercise Plan:
- Frequency: 5 days/week
- Duration: 45-60 minutes/session
- Types of Exercises:
- Cardio: 3 days of moderate-intensity cardio (e.g., brisk walking, cycling) for 30 minutes.
- Strength Training: 2 days of full-body strength training, focusing on compound movements (e.g., squats, push-ups, lunges).
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice mindfulness or meditation for 10-15 minutes daily.
- Motivation: Set small, achievable goals and track your progress weekly.
2. Muscle Gain
Diet Recommendations:
- Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day.
- Target Calories: 1,928 - 2,178 kcal/day
- Macronutrient Breakdown:
- Protein: 30% (approximately 145g)
- Fats: 25% (approximately 53g)
- Carbohydrates: 45% (approximately 245g)
Sample Diet Plan:
- Breakfast:
- Omelet with 3 eggs and spinach (210 kcal, 18g protein, 15g fat)
- 1 slice whole-grain toast (70 kcal, 3g protein, 1g fat, 13g carbs)
- Lunch:
- Grilled chicken breast (200g) with brown rice and veggies (500 kcal, 50g protein, 10g fat, 60g carbs)
- Snack:
- Protein shake (200 kcal, 25g protein, 3g fat, 15g carbs)
- Dinner:
- Lean beef (150g) with sweet potato and asparagus (500 kcal, 40g protein, 15g fat, 50g carbs)
- Snack:
- Cottage cheese (200g) with berries (200 kcal, 20g protein, 5g fat, 30g carbs)
Exercise Plan:
- Frequency: 5-6 days/week
- Duration: 60-90 minutes/session
- Types of Exercises:
- Strength Training: 4 days focusing on different muscle groups (e.g., chest/triceps, back/biceps, legs, shoulders).
- Cardio: 1-2 days of low-intensity cardio (e.g., walking, cycling) for 20-30 minutes.
Lifestyle Changes:
- Sleep: Prioritize 8-10 hours of sleep for recovery.
- Stress Management: Engage in sports or activities you enjoy to relieve stress.
- Motivation: Join a fitness community or find a workout partner.
3. Maintenance of Weight
Diet Recommendations:
- Caloric Intake: Maintain around your TDEE of 1,678 kcal/day.
- Macronutrient Breakdown:
- Protein: 25% (approximately 105g)
- Fats: 30% (approximately 56g)
- Carbohydrates: 45% (approximately 188g)
Sample Diet Plan:
- Breakfast:
- Smoothie with 1 banana, 1 scoop protein powder, and almond milk (250 kcal, 25g protein, 5g fat, 30g carbs)
- Lunch:
- Turkey sandwich on whole-grain bread with lettuce and tomato (400 kcal, 30g protein, 10g fat, 50g carbs)
- Snack:
- Mixed nuts (30g) (180 kcal, 6g protein, 15g fat, 6g carbs)
- Dinner:
- Grilled salmon (150g) with quinoa and mixed vegetables (500 kcal, 40g protein, 20g fat, 45g carbs)
- Snack:
- Dark chocolate (30g) (150 kcal, 2g protein, 9g fat, 20g carbs)
Exercise Plan:
- Frequency: 4-5 days/week
- Duration: 45-60 minutes/session
- Types of Exercises:
- Strength Training: 3 days focusing on maintaining muscle mass.
- Cardio: 2 days of moderate-intensity cardio for 30-45 minutes.
Lifestyle Changes:
- Sleep: Maintain 7-8 hours of sleep.
- Stress Management: Incorporate relaxation techniques like yoga or deep breathing.
- Motivation: Regularly reassess your goals and celebrate small victories.
Conclusion
Adjust your diet and exercise plans based on your body's response and consult with a healthcare provider or nutritionist for personalized advice. Stay consistent, and remember that gradual changes lead to sustainable results.
