Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, here are personalized plans for weight loss, muscle gain, and maintenance of weight, including diet recommendations, exercise plans, and lifestyle changes.

Goal 1: Weight Loss

Diet Recommendations:

1. Caloric Intake: Aim for a caloric deficit of about 500-750 kcal/day for a safe weight loss of about 0.5-1 kg/week.
   • Target Calories: 1,975 - 2,225 kcal/day.
2. Macronutrient Distribution:
   • Protein: 25% (around 125-140g)
   • Fats: 25% (around 55-70g)
   • Carbohydrates: 50% (around 250-275g)

Sample Daily Meal Plan:

• Breakfast:
  • 3 scrambled eggs (210 kcal)
  • 1 slice whole-grain toast (80 kcal)
  • 1 avocado (200 kcal)
• Snack:
  • Greek yogurt (200g) (120 kcal)
• Lunch:
  • Grilled chicken breast (150g) (250 kcal)
  • Quinoa (100g cooked) (120 kcal)
  • Mixed salad with olive oil (150 kcal)
• Snack:
  • 1 medium apple (95 kcal)
• Dinner:
  • Baked salmon (150g) (350 kcal)
  • Steamed broccoli (200g) (70 kcal)
  • Brown rice (100g cooked) (110 kcal)
• Evening Snack:
  • Handful of almonds (30g) (175 kcal)

Total: ~2,025 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes
• Types of Exercises:
  • Cardio: 3 days (running, cycling, or HIIT)
  • Strength Training: 2 days (focus on compound movements: squats, deadlifts, bench press, rows)

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Incorporate mindfulness practices, such as meditation or yoga, for at least 10 minutes daily.
• Motivation: Set short-term, achievable goals and track your progress using a journal or app.

Goal 2: Muscle Gain

Diet Recommendations:

1. Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day.
   • Target Calories: 2,975 - 3,225 kcal/day.
2. Macronutrient Distribution:
   • Protein: 30% (around 180-220g)
   • Fats: 25% (around 80-90g)
   • Carbohydrates: 45% (around 350-400g)

Sample Daily Meal Plan:

• Breakfast:
  • 4 scrambled eggs (280 kcal)
  • 1 cup oatmeal with honey (300 kcal)
• Snack:
  • Protein shake with banana (300 kcal)
• Lunch:
  • Grilled chicken breast (200g) (330 kcal)
  • Sweet potato (200g) (180 kcal)
  • Mixed vegetables (150 kcal)
• Snack:
  • Cottage cheese (200g) (200 kcal)
• Dinner:
  • Lean beef (200g) (400 kcal)
  • Quinoa (150g cooked) (180 kcal)
  • Green beans (100g) (35 kcal)
• Evening Snack:
  • Peanut butter (30g) on whole grain toast (250 kcal)

Total: ~3,025 kcal

Exercise Plan:

• Frequency: 5-6 days a week
• Duration: 60-90 minutes
• Types of Exercises:
  • Strength Training: 4-5 days focusing on different muscle groups (split routine: chest/triceps, back/biceps, legs, shoulders)
  • Cardio: 1-2 days (light to moderate intensity for recovery)

Lifestyle Changes:

• Sleep: Prioritize 8-9 hours of sleep for recovery.
• Stress Management: Engage in physical activities or hobbies to relieve stress.
• Motivation: Join a fitness community or find a workout partner to keep you accountable.

Goal 3: Maintenance of Weight

Diet Recommendations:

1. Caloric Intake: Maintain around TDEE.
   • Target Calories: ~2,725 kcal/day.
2. Macronutrient Distribution:
   • Protein: 25% (around 170g)
   • Fats: 30% (around 90g)
   • Carbohydrates: 45% (around 300g)

Sample Daily Meal Plan:

• Breakfast:
  • 3 eggs (210 kcal)
  • 1 slice whole-grain toast (80 kcal)
  • 1 banana (100 kcal)
• Snack:
  • Greek yogurt (200g) (120 kcal)
• Lunch:
  • Turkey sandwich on whole grain bread (300 kcal)
  • Side salad with vinaigrette (150 kcal)
• Snack:
  • Hummus (100g) with carrots (200 kcal)
• Dinner:
  • Grilled chicken (150g) (250 kcal)
  • Brown rice (150g cooked) (165 kcal)
  • Steamed broccoli (200g) (70 kcal)
• Evening Snack:
  • Dark chocolate (30g) (170 kcal)

Total: ~2,725 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes
• Types of Exercises:
  • Strength Training: 2-3 days focusing on maintenance (full-body workouts)
  • Cardio: 2-3 days (moderate intensity, such as jogging or cycling)

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule of 7-8 hours.
• Stress Management: Explore new hobbies or activities to keep life balanced.
• Motivation: Regularly reassess goals and celebrate achievements, no matter how small.

General Tips for All Goals:

• Hydration: Drink plenty of water throughout the day.
• Meal Prep: Prepare meals in advance to avoid unhealthy choices.
• Track Progress: Use apps or journals to track food intake and workouts.

These plans are tailored to your specific needs and can be adjusted based on how your body responds. Always consult with a healthcare or fitness professional before starting any new diet or exercise program.