To help you achieve your health and fitness goals, we will break down the recommendations for weight loss, muscle gain, and maintenance of weight based on your Total Daily Energy Expenditure (TDEE) of 2,317 kcal/day.
1. Weight Loss
Goal: Create a calorie deficit to promote fat loss.
Caloric Intake: Aim for a daily intake of approximately 1,800-2,000 kcal (a deficit of about 300-500 kcal).
Macronutrient Breakdown:
- Protein: 30% of total calories = 135-150 g (540-600 kcal)
- Fats: 25% of total calories = 50-55 g (450-495 kcal)
- Carbohydrates: 45% of total calories = 200-225 g (800-900 kcal)
Sample Diet Plan:
-
Breakfast:
- 3 scrambled eggs (210 kcal, 18g protein, 15g fat)
- 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
- 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
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Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
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Lunch:
- Grilled chicken breast (150g) (330 kcal, 62g protein, 7g fat)
- 1 cup steamed broccoli (55 kcal, 4g protein, 0g fat, 11g carbs)
- 1/2 cup quinoa (110 kcal, 4g protein, 2g fat, 20g carbs)
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Snack:
- 1 protein shake (1 scoop protein powder) (120 kcal, 25g protein, 1g fat, 3g carbs)
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Dinner:
- Baked salmon (150g) (350 kcal, 40g protein, 20g fat)
- Mixed green salad with vinaigrette (100 kcal, 2g protein, 8g fat, 5g carbs)
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Evening Snack:
- 1 oz almonds (160 kcal, 6g protein, 14g fat, 6g carbs)
Exercise Plan:
- Frequency: 5 days a week
- Duration: 45-60 minutes per session
- Types of Exercises:
- Cardio: 3 days/week (running, cycling, or HIIT for 30 minutes)
- Strength Training: 2 days/week (full-body workouts focusing on compound movements)
Lifestyle Changes:
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Stress Management: Practice mindfulness or yoga for 10-15 minutes daily.
- Motivation: Keep a food and exercise journal to track progress and stay accountable.
2. Muscle Gain
Goal: Create a caloric surplus to promote muscle hypertrophy.
Caloric Intake: Aim for a daily intake of approximately 2,500-2,700 kcal (a surplus of about 200-400 kcal).
Macronutrient Breakdown:
- Protein: 25% of total calories = 156-169 g (625-675 kcal)
- Fats: 30% of total calories = 83-90 g (750-810 kcal)
- Carbohydrates: 45% of total calories = 313-338 g (1,250-1,350 kcal)
Sample Diet Plan:
-
Breakfast:
- 4 scrambled eggs (280 kcal, 24g protein, 20g fat)
- 2 slices whole-grain toast (160 kcal, 8g protein, 2g fat, 30g carbs)
- 1 medium banana (105 kcal, 1g protein, 0g fat, 27g carbs)
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Snack:
- Cottage cheese (200g) (206 kcal, 28g protein, 10g fat, 6g carbs)
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Lunch:
- Grilled chicken breast (200g) (440 kcal, 83g protein, 9g fat)
- 1 cup brown rice (215 kcal, 5g protein, 2g fat, 45g carbs)
- Mixed vegetables (100 kcal, 3g protein, 0g fat, 20g carbs)
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Snack:
- 1 protein shake (2 scoops protein powder) (240 kcal, 50g protein, 2g fat, 6g carbs)
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Dinner:
- Lean beef steak (200g) (500 kcal, 62g protein, 25g fat)
- Sweet potato (200g) (180 kcal, 4g protein, 0g fat, 41g carbs)
- Steamed asparagus (40 kcal, 4g protein, 0g fat, 8g carbs)
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Evening Snack:
- Peanut butter (2 tbsp) (190 kcal, 8g protein, 16g fat, 6g carbs)
- 1 slice whole-grain bread (80 kcal, 4g protein, 1g fat, 15g carbs)
Exercise Plan:
- Frequency: 5-6 days a week
- Duration: 60-75 minutes per session
- Types of Exercises:
- Strength Training: 4-5 days/week focusing on progressive overload (split routine: upper/lower body)
- Cardio: 1-2 days/week for 20-30 minutes (light intensity)
Lifestyle Changes:
- Sleep: Prioritize 7-9 hours of sleep for recovery.
- Stress Management: Incorporate resistance training as a form of stress relief.
- Motivation: Set specific, measurable goals (e.g., lifting a certain weight) and celebrate small victories.
3. Maintenance of Weight
Goal: Maintain current weight by balancing caloric intake with expenditure.
Caloric Intake: Aim for a daily intake of approximately 2,300-2,400 kcal (close to TDEE).
Macronutrient Breakdown:
- Protein: 25% of total calories = 145-150 g (580-600 kcal)
- Fats: 30% of total calories = 75-80 g (675-720 kcal)
- Carbohydrates: 45% of total calories = 300-330 g (1,200-1,320 kcal)
Sample Diet Plan:
-
Breakfast:
- 3 eggs (210 kcal, 18g protein, 15g fat)
- 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
- 1 medium orange (62 kcal, 1g protein, 0g fat, 15g carbs)
-
Snack:
- Protein bar (200 kcal, 20g protein, 7g fat, 24g carbs)
-
Lunch:
- Turkey breast sandwich (200g turkey, whole-grain bread) (400 kcal, 60g protein, 8g fat)
- Side salad with vinaigrette (100 kcal, 2g protein, 8g fat, 5g carbs)
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Snack:
- Hummus (100g) with carrot sticks (200 kcal, 5g protein, 10g fat, 25g carbs)
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Dinner:
- Grilled chicken (150g) (330 kcal, 62g protein, 7g fat)
- 1 cup quinoa (220 kcal, 8g protein, 4g fat, 39g carbs)
- Mixed vegetables (100 kcal, 3g protein, 0g fat, 20g carbs)
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Evening Snack:
- Greek yogurt (200g) (120 kcal, 20g protein, 0g fat, 10g carbs)
- 1 oz walnuts (185 kcal, 4g protein, 18g fat, 4g carbs)
Exercise Plan:
- Frequency: 4-5 days a week
- Duration: 45-60 minutes per session
- Types of Exercises:
- Strength Training: 3 days/week focusing on maintaining muscle (full-body workouts)
- Cardio: 2 days/week for 30-45 minutes (moderate intensity)
Lifestyle Changes:
- Sleep: Continue aiming for 7-9 hours of sleep.
- Stress Management: Engage in activities you enjoy or hobbies to reduce stress.
- Motivation: Regularly assess your progress and adjust your goals as needed.
Final Thoughts
These plans are tailored to your goals and can be adjusted based on your progress and preferences. It's essential to listen to your body, stay hydrated, and consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine.
