Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, I’ll provide tailored plans for weight loss, muscle gain, and maintenance of weight. Each section will include diet recommendations, exercise plans, and lifestyle changes.

1. Weight Loss

Diet Recommendations

• Caloric Intake: Aim for a caloric deficit of 500 kcal/day.
• Target Calories: 1,351 kcal/day
• Macronutrient Breakdown:
  • Protein: 25% (85g)
  • Fats: 25% (37g)
  • Carbohydrates: 50% (169g)

Sample Daily Diet Plan

• Breakfast:
  • 1 boiled egg (70 kcal, 6g protein, 5g fat)
  • 1 slice whole grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1/2 avocado (120 kcal, 1g protein, 11g fat, 6g carbs)
• Snack:
  • 1 medium apple (95 kcal, 0g protein, 0g fat, 25g carbs)
• Lunch:
  • Grilled chicken salad (150g chicken breast, mixed greens, 1 tbsp olive oil) (350 kcal, 50g protein, 15g fat, 10g carbs)
• Snack:
  • Greek yogurt (150g, low-fat) (100 kcal, 10g protein, 0g fat, 15g carbs)
• Dinner:
  • Baked salmon (100g) with steamed broccoli (200 kcal, 25g protein, 10g fat, 10g carbs)
• Snack:
  • Carrot sticks with hummus (50g) (60 kcal, 2g protein, 3g fat, 8g carbs)

Exercise Plan

• Frequency: 5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Cardio: 30 minutes of moderate-intensity (jogging, cycling, swimming)
  • Strength Training: 3 days/week (focus on compound movements)
    • Squats, deadlifts, push-ups, lunges, and planks.
  • Flexibility: 10-15 minutes of stretching post-workout.

Lifestyle Changes

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices such as meditation or yoga.
• Motivation: Set small, achievable goals and track your progress. Consider a workout buddy for accountability.

2. Muscle Gain

Diet Recommendations

• Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day.
• Target Calories: 2,101 - 2,351 kcal/day
• Macronutrient Breakdown:
  • Protein: 30% (150g)
  • Fats: 25% (70g)
  • Carbohydrates: 45% (275g)

Sample Daily 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 banana (105 kcal, 1g protein, 0g fat, 27g carbs)
• Snack:
  • Protein shake with 1 scoop whey protein (120 kcal, 24g protein, 1g fat, 3g carbs)
• Lunch:
  • Quinoa (1 cup cooked) with grilled chicken (150g) and vegetables (500 kcal, 50g protein, 10g fat, 60g carbs)
• Snack:
  • Cottage cheese (200g) with berries (200 kcal, 25g protein, 5g fat, 30g carbs)
• Dinner:
  • Lean beef (200g) with sweet potatoes (200g) and asparagus (600 kcal, 50g protein, 20g fat, 70g carbs)
• Snack:
  • Mixed nuts (30g) (180 kcal, 5g protein, 15g fat, 6g carbs)

Exercise Plan

• Frequency: 5-6 days/week
• Duration: 60-90 minutes/session
• Types of Exercises:
  • Strength Training: 4-5 days/week focusing on hypertrophy (8-12 reps)
    • Split routine: Upper/Lower body or Push/Pull/Legs
    • Include exercises like bench press, squats, deadlifts, and rows.
  • Cardio: 1-2 days/week, light to moderate (20-30 minutes).

Lifestyle Changes

• Sleep: Prioritize recovery with 7-9 hours of sleep.
• Stress Management: Engage in hobbies or activities that relax you.
• Motivation: Track your lifts and body composition changes. Celebrate small milestones.

3. Maintenance of Weight

Diet Recommendations

• Caloric Intake: Aim for TDEE (1,851 kcal/day).
• Macronutrient Breakdown:
  • Protein: 25% (115g)
  • Fats: 30% (62g)
  • Carbohydrates: 45% (208g)

Sample Daily Diet Plan

• Breakfast:
  • Oatmeal (1 cup cooked) with 1 tbsp peanut butter (300 kcal, 10g protein, 12g fat, 40g carbs)
• Snack:
  • Hard-boiled egg (70 kcal, 6g protein, 5g fat)
• Lunch:
  • Turkey sandwich on whole grain bread with veggies (400 kcal, 30g protein, 10g fat, 50g carbs)
• Snack:
  • Hummus (50g) with cucumber sticks (150 kcal, 5g protein, 7g fat, 20g carbs)
• Dinner:
  • Stir-fried tofu (150g) with mixed vegetables and brown rice (500 kcal, 30g protein, 15g fat, 70g carbs)
• Snack:
  • Dark chocolate (30g) (150 kcal, 2g protein, 9g fat, 18g carbs)

Exercise Plan

• Frequency: 4-5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Cardio: 2-3 days/week (30-45 minutes)
  • Strength Training: 2-3 days/week focusing on maintenance (10-15 reps).

Lifestyle Changes

• Sleep: Maintain a regular sleep schedule.
• Stress Management: Practice relaxation techniques regularly.
• Motivation: Keep a fitness journal to log progress and set new challenges.

Conclusion

These plans are designed to be adjustable based on your progress and personal preferences. It’s essential to listen to your body and consult a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine.