Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, I will provide detailed plans for weight loss, muscle gain, and maintenance, along with diet recommendations, exercise plans, and lifestyle changes.

1. Weight Loss

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric deficit of about 500-750 kcal/day.
• Target Calories: 1,634 - 1,884 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (around 100-120g)
  • Fats: 25% (around 40-50g)
  • Carbohydrates: 50% (around 200-250g)

Sample Daily Meal Plan:

• Breakfast:

  • 2 boiled eggs (140 kcal, 12g protein, 10g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1 small avocado (150 kcal, 2g protein, 15g fat, 9g carbs)

• Lunch:

  • Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and vinaigrette (350 kcal, 30g protein, 20g fat, 15g carbs)

• Snack:

  • Greek yogurt (150g) with berries (200 kcal, 15g protein, 5g fat, 30g carbs)

• Dinner:

  • Baked salmon (150g) with steamed broccoli and quinoa (500 kcal, 40g protein, 20g fat, 40g carbs)

• Evening Snack:

  • Carrot sticks with hummus (150 kcal, 5g protein, 5g fat, 25g carbs)

Total: ~1,770 kcal

Exercise Plan:

• Frequency: 5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Cardio: 3 days of moderate-intensity cardio (e.g., brisk walking, cycling) for 30 minutes.
  • Strength Training: 2 days focusing on major muscle groups (e.g., squats, lunges, push-ups, and dumbbell exercises) for 30 minutes.

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Practice mindfulness or meditation for 10-15 minutes daily.
• Motivation: Keep a food and exercise journal; set small, achievable goals.

2. Muscle Gain

Diet Recommendations:

• Daily Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day.
• Target Calories: 2,634 - 2,884 kcal/day.
• Macronutrient Breakdown:
  • Protein: 30% (around 200-220g)
  • Fats: 25% (around 70-80g)
  • Carbohydrates: 45% (around 300-350g)

Sample Daily Meal Plan:

• Breakfast:

  • Oatmeal (100g) with protein powder and banana (450 kcal, 30g protein, 10g fat, 70g carbs)

• Lunch:

  • Turkey and cheese sandwich on whole-grain bread with avocado (600 kcal, 40g protein, 25g fat, 50g carbs)

• Snack:

  • Protein shake with almond milk (200 kcal, 25g protein, 5g fat, 15g carbs)

• Dinner:

  • Grilled steak (200g) with sweet potatoes and asparagus (700 kcal, 50g protein, 30g fat, 50g carbs)

• Evening Snack:

  • Cottage cheese (200g) with pineapple (300 kcal, 30g protein, 5g fat, 40g carbs)

Total: ~2,800 kcal

Exercise Plan:

• Frequency: 5-6 days a week
• Duration: 60-75 minutes per session
• Types of Exercises:
  • Strength Training: 4 days focusing on compound lifts (e.g., squats, deadlifts, bench press) with progressive overload.
  • Cardio: 1-2 days of low-intensity cardio (e.g., walking) for recovery.

Lifestyle Changes:

• Sleep: Prioritize sleep for muscle recovery; aim for 8-10 hours.
• Stress Management: Engage in activities that promote relaxation, such as yoga or deep breathing.
• Motivation: Track progress with photos and measurements; find a workout buddy.

3. Maintenance of Weight

Diet Recommendations:

• Daily Caloric Intake: Maintain your TDEE of around 2,384 kcal/day.
• Macronutrient Breakdown:
  • Protein: 25% (around 150-160g)
  • Fats: 30% (around 80g)
  • Carbohydrates: 45% (around 250-300g)

Sample Daily Meal Plan:

• Breakfast:

  • Smoothie with spinach, banana, protein powder, and almond milk (400 kcal, 30g protein, 5g fat, 60g carbs)

• Lunch:

  • Quinoa bowl with black beans, corn, diced tomatoes, and avocado (600 kcal, 20g protein, 20g fat, 90g carbs)

• Snack:

  • Mixed nuts (30g) (170 kcal, 5g protein, 15g fat, 5g carbs)

• Dinner:

  • Stir-fried chicken (150g) with mixed vegetables and brown rice (600 kcal, 45g protein, 15g fat, 70g carbs)

• Evening Snack:

  • Dark chocolate (30g) and strawberries (250 kcal, 5g protein, 15g fat, 30g carbs)

Total: ~2,390 kcal

Exercise Plan:

• Frequency: 4-5 days a week
• Duration: 45-60 minutes per session
• Types of Exercises:
  • Strength Training: 2-3 days focusing on maintaining muscle mass.
  • Cardio: 2 days of moderate-intensity cardio for heart health.

Lifestyle Changes:

• Sleep: Maintain a consistent sleep schedule for overall well-being.
• Stress Management: Incorporate hobbies and leisure activities into your routine.
• Motivation: Set new fitness challenges or join classes to keep things exciting.

Conclusion

Choose the plan that aligns with your current goals and adjust as necessary based on your progress. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.