Total Daily Energy Expenditure (TDEE)

Certainly! Below are tailored plans for weight loss, muscle gain, and maintenance of weight based on the provided information.

User Profile Summary

• Age: 30 years
• Height: 180.34 cm
• Weight: 65.77 kg
• Gender: Male
• TDEE: 1,640 kcal/day

1. Weight Loss

Diet Recommendations

• Caloric Intake: Aim for a deficit of 500 kcal/day for a target of 1,140 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (approximately 85g)
  • Fats: 25% (approximately 32g)
  • Carbohydrates: 45% (approximately 128g)

Sample Meal Plan (1,140 kcal)

• Breakfast:
  • 2 scrambled eggs: 140 kcal
  • 1 slice whole-grain toast: 80 kcal
• Snack:
  • 1 medium apple: 95 kcal
• Lunch:
  • Grilled chicken breast (100g): 165 kcal
  • Mixed green salad with olive oil (1 tsp): 120 kcal
• Snack:
  • Greek yogurt (100g): 59 kcal
• Dinner:
  • Baked salmon (100g): 206 kcal
  • Steamed broccoli (1 cup): 55 kcal
• Evening Snack:
  • 10 almonds: 70 kcal
• Total: 1,140 kcal

Exercise Plan

• Frequency: 5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Cardio: 30 minutes of moderate-intensity cardio (jogging, cycling, or swimming) 3 times a week.
  • Strength Training: 30 minutes focusing on compound movements (squats, push-ups, lunges, and deadlifts) 2 times a week.

Lifestyle Changes

• Sleep: Aim for 7-9 hours of quality sleep per night. Establish a bedtime routine to improve sleep quality.
• Stress Management: Incorporate mindfulness practices such as meditation or yoga for 10-15 minutes daily.
• Motivation Tips: Keep a food diary and track progress. Set small, achievable goals and reward yourself for reaching them.

2. Muscle Gain

Diet Recommendations

• Caloric Intake: Aim for a surplus of 300 kcal/day for a target of 1,940 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (approximately 145g)
  • Fats: 25% (approximately 54g)
  • Carbohydrates: 45% (approximately 218g)

Sample Meal Plan (1,940 kcal)

• Breakfast:
  • 3 scrambled eggs: 210 kcal
  • 2 slices whole-grain toast: 160 kcal
• Snack:
  • 1 banana: 105 kcal
• Lunch:
  • Grilled chicken breast (150g): 248 kcal
  • Quinoa (1 cup cooked): 222 kcal
• Snack:
  • Protein shake: 120 kcal
• Dinner:
  • Lean beef (100g): 250 kcal
  • Sweet potato (1 medium): 112 kcal
• Evening Snack:
  • Cottage cheese (200g): 206 kcal
• Total: 1,940 kcal

Exercise Plan

• Frequency: 5-6 days/week
• Duration: 60-75 minutes/session
• Types of Exercises:
  • Strength Training: Focus on hypertrophy (8-12 reps) for major muscle groups, 4-5 days a week.
  • Cardio: 15-20 minutes of light cardio (walking or cycling) after strength training sessions to aid recovery.

Lifestyle Changes

• Sleep: Prioritize recovery with 7-9 hours of sleep. Consider napping if needed.
• Stress Management: Use progressive muscle relaxation techniques after workouts.
• Motivation Tips: Track strength gains and body composition. Join a fitness class or find a workout buddy.

3. Maintenance of Weight

Diet Recommendations

• Caloric Intake: Maintain at 1,640 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (approximately 102g)
  • Fats: 30% (approximately 54g)
  • Carbohydrates: 45% (approximately 184g)

Sample Meal Plan (1,640 kcal)

• Breakfast:
  • 2 eggs (boiled): 140 kcal
  • 1 slice whole-grain toast: 80 kcal
• Snack:
  • 1 orange: 62 kcal
• Lunch:
  • Turkey breast sandwich on whole-grain bread: 350 kcal
  • Side salad with vinaigrette: 150 kcal
• Snack:
  • Hummus (50g) with carrot sticks: 120 kcal
• Dinner:
  • Grilled chicken (150g): 248 kcal
  • Brown rice (1 cup cooked): 215 kcal
• Evening Snack:
  • Dark chocolate (30g): 170 kcal
• Total: 1,640 kcal

Exercise Plan

• Frequency: 4-5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Strength Training: 2-3 days focusing on maintenance of muscle mass.
  • Cardio: 2-3 days of moderate-intensity cardio (30-45 minutes).

Lifestyle Changes

• Sleep: Maintain consistent sleep patterns for recovery.
• Stress Management: Engage in hobbies or activities that promote relaxation.
• Motivation Tips: Set new fitness challenges or goals to keep things interesting.

Conclusion

These plans provide a structured approach to achieving your health and fitness goals, whether it be weight loss, muscle gain, or maintenance. Adjustments may be necessary based on personal preferences and progress. Always consider consulting with a healthcare or nutrition professional before making significant changes to your diet or exercise routine.