Total Daily Energy Expenditure (TDEE)

Given the information provided, it appears there may be an error with the Total Daily Energy Expenditure (TDEE) of 49,932 kcal/day, as this figure seems unrealistic for any individual, regardless of size or activity level. A more typical TDEE for most individuals ranges from about 1,600 to 3,000 kcal/day, depending on various factors such as age, weight, height, gender, and activity level.

Assuming that the user is a 26-year-old male, 5364.48 cm (which seems to be an incorrect value for height) is likely an error and should be converted to a realistic height value. I will proceed using a more standard height and reasonable caloric estimates for your goals. Next, let’s clarify realistic health and fitness goals based on typical metrics.

To proceed, let's use a more standard approach to provide dietary and exercise guidelines, assuming a realistic height of approximately 180 cm and a TDEE of approximately 2,500 kcal/day as an example. Adjust these numbers based on accurate assessments.

Weight Loss Plan

Diet Recommendations

• Daily Caloric Intake: 2,000 kcal (a deficit of approximately 500 kcal from TDEE)
• Macronutrient Breakdown:
  • Protein: 30% - 150g (600 kcal)
  • Fats: 25% - 55g (495 kcal)
  • Carbohydrates: 45% - 225g (900 kcal)

Sample Diet Plan:

• Breakfast:
  • Oatmeal (1 cup cooked) with berries (1/2 cup) and a scoop of protein powder
• Snack:
  • Greek yogurt (200g) with a drizzle of honey
• Lunch:
  • Grilled chicken breast (150g), mixed salad (2 cups mixed greens, tomatoes, cucumbers) with olive oil vinaigrette
• Snack:
  • Carrot sticks (100g) with hummus (50g)
• Dinner:
  • Baked salmon (150g) with steamed broccoli (1 cup) and quinoa (1/2 cup cooked)

Exercise Plan

• Frequency: 5 days a week
• Duration: 60 minutes per session
• Activities:
  • Cardio: 30 minutes (running, cycling, swimming)
  • Strength Training: 30 minutes (focus on compound movements like squats, deadlifts, bench press, and pull-ups)
• Weekly Schedule:
  • Day 1: Upper Body Strength + 20 min cardio
  • Day 2: Lower Body Strength + 20 min cardio
  • Day 3: Full Body + High Intensity Interval Training (HIIT)
  • Day 4: Rest or Light Activity (yoga, walking)
  • Day 5: Upper Body Strength + 30 min cardio
  • Day 6: Lower Body + Core
  • Day 7: Rest

Lifestyle Changes

• Sleep: Aim for 7-9 hours of good-quality sleep per night. Develop a routine to wind down before bed (e.g., avoid screens, relax with a book).
• Stress Management: Practice mindfulness or meditation for at least 10 minutes a day. Engage in activities that you enjoy, whether it's hobbies, social time, or physical activities.
• Motivation: Set achievable short-term goals, track your progress, and consider finding an accountability partner or a support group.

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Muscle Gain Plan

Diet Recommendations

• Daily Caloric Intake: 2,800 kcal (a surplus of approximately 300 kcal from TDEE)
• Macronutrient Breakdown:
  • Protein: 30% - 210g (840 kcal)
  • Fats: 25% - 78g (700 kcal)
  • Carbohydrates: 45% - 315g (1260 kcal)

Sample Diet Plan:

• Breakfast:
  • 4 scrambled eggs with spinach and cheese, 2 slices of whole-grain toast
• Snack:
  • Protein shake with almond milk and a banana
• Lunch:
  • Turkey burger with avocado on whole-grain bun and sweet potato fries
• Snack:
  • Cottage cheese (200g) with pineapple
• Dinner:
  • Beef stir-fry (200g lean beef) with mixed vegetables and brown rice (1 cup cooked)

Exercise Plan

• Frequency: 5-6 days a week
• Duration: 60-90 minutes per session
• Activities:
  • Strength Training: Focus on progressive overload.
  • Cardio: 2 times a week for maintaining cardiovascular health (20-30 minutes)
• Weekly Schedule:
  • Days 1-4: Focus on strength training (split routines; e.g., push, pull, legs)
  • Day 5: HIIT/Cardio session
  • Day 6: Optional extra workout (focus on weaker areas)
  • Day 7: Rest

Lifestyle Changes

• Sleep: Prioritize recovery, aiming for 8-10 hours for muscle repair.
• Stress Management: Include strength-training as an outlet for stress.
• Motivation: Track weight lifted and muscle gains to see progress, and set personal records.

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Maintenance Plan

Diet Recommendations

• Daily Caloric Intake: 2,500 kcal (maintenance level)
• Macronutrient Breakdown:
  • Protein: 25% - 156g (624 kcal)
  • Fats: 30% - 83g (747 kcal)
  • Carbohydrates: 45% - 281g (1,124 kcal)

Sample Diet Plan:

• Breakfast:
  • Smoothie with spinach, protein powder, banana, and almond milk
• Snack:
  • Apple with almond butter
• Lunch:
  • Quinoa salad with chickpeas, cherry tomatoes, and olive oil
• Snack:
  • Rice cakes with cottage cheese
• Dinner:
  • Grilled chicken with asparagus and brown rice

Exercise Plan

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Activities:
  • Cardio: Incorporate moderate-intensity exercises such as jogging, swimming, or cycling.
  • Strength Training: Focus on maintenance and endurance.
• Weekly Schedule:
  • Days 1-3: Mix of cardio and strength
  • Days 4-5: Choose either to focus on strength or cardio.
  • Day 6: Active recovery (walking, leisure)
  • Day 7: Rest

Lifestyle Changes

• Sleep: 7-9 hours regular sleep with good sleep hygiene.
• Stress Management: Maintain a balanced schedule and time for relaxation.
• Motivation: Consistently revisit fitness goals for adjustments.

Final Note

Personalize this plan based on your needs, lifestyle, and any specific health conditions or dietary restrictions. It’s highly recommended to consult with a healthcare provider or a registered dietitian before making significant dietary or exercise changes.