Total Daily Energy Expenditure (TDEE)

To help you achieve your health and fitness goals, we'll create personalized plans for weight loss, muscle gain, and maintenance of weight. Each plan will include diet recommendations, exercise plans, and lifestyle changes.

1. Weight Loss

Diet Recommendations

• Daily Caloric Intake: Aim for a caloric deficit of 500-1000 kcal/day. Target approximately 2,173 - 2,673 kcal/day for weight loss.
• Macronutrient Breakdown:
  • Protein: 30% of total calories (approximately 163-200g)
  • Fats: 25% of total calories (approximately 60-74g)
  • Carbohydrates: 45% of total calories (approximately 244-300g)

Sample Daily Meal 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 medium avocado (240 kcal, 3g protein, 22g fat, 12g carbs)

• Lunch:

  • Grilled chicken breast (200g) (330 kcal, 62g protein, 7g fat)
  • Mixed green salad with olive oil dressing (150 kcal, 2g protein, 14g fat, 8g carbs)
  • 1 cup quinoa (220 kcal, 8g protein, 4g fat, 39g carbs)

• Snack:

  • Greek yogurt (200g) (150 kcal, 20g protein, 0g fat, 9g carbs)
  • 1 apple (95 kcal, 0g protein, 0g fat, 25g carbs)

• Dinner:

  • Baked salmon (200g) (400 kcal, 50g protein, 22g fat)
  • Steamed broccoli (1 cup) (55 kcal, 5g protein, 0g fat, 11g carbs)
  • 1 medium sweet potato (112 kcal, 2g protein, 0g fat, 26g carbs)

• Total: ~2,200 kcal (adjust portions to meet your specific caloric goal)

Exercise Plan

• Frequency: 5 days per week
• Duration: 60-90 minutes per session
• Type of Exercises:
  • Cardio: 30-45 minutes (running, cycling, swimming, etc.)
  • Strength Training: 45-60 minutes focusing on compound movements (squats, deadlifts, bench press, rows) 3-4 times a week.
  • Flexibility/Recovery: 1-2 days of yoga or stretching.

Lifestyle Changes

• Sleep: Aim for 7-9 hours per night. Establish a regular sleep schedule.
• Stress Management: Practice mindfulness, meditation, or deep breathing exercises for 10-15 minutes daily.
• Motivation Tips: Set clear, achievable goals, track your progress, and celebrate small victories.

2. Muscle Gain

Diet Recommendations

• Daily Caloric Intake: Aim for a caloric surplus of 250-500 kcal/day. Target approximately 3,423 - 3,673 kcal/day for muscle gain.
• Macronutrient Breakdown:
  • Protein: 30% of total calories (approximately 256-275g)
  • Fats: 25% of total calories (approximately 95-102g)
  • Carbohydrates: 45% of total calories (approximately 382-415g)

Sample Daily Meal Plan

• Breakfast:

  • 4 scrambled eggs (280 kcal, 24g protein, 20g fat)
  • 2 slices whole-grain toast (160 kcal, 8g protein, 2g fat, 30g carbs)
  • 1 medium banana (105 kcal, 1g protein, 0g fat, 27g carbs)

• Lunch:

  • Grilled chicken breast (250g) (415 kcal, 78g protein, 9g fat)
  • 1 cup brown rice (215 kcal, 5g protein, 2g fat, 45g carbs)
  • Steamed mixed vegetables (100 kcal, 3g protein, 0g fat, 20g carbs)

• Snack:

  • Protein shake with 2 scoops protein powder (200 kcal, 50g protein, 2g fat)
  • 1 oz almonds (160 kcal, 6g protein, 14g fat, 6g carbs)

• Dinner:

  • Grilled steak (250g) (600 kcal, 70g protein, 30g fat)
  • 1 medium baked potato (162 kcal, 4g protein, 0g fat, 37g carbs)
  • Side salad with olive oil dressing (150 kcal, 2g protein, 14g fat, 8g carbs)

• Total: ~3,500 kcal (adjust portions to meet your specific caloric goal)

Exercise Plan

• Frequency: 4-5 days per week
• Duration: 60-90 minutes per session
• Type of Exercises:
  • Strength Training: Focus on heavy lifting with compound movements (squats, deadlifts, bench press, overhead press) 4-5 times a week.
  • Cardio: Limit to 20-30 minutes post-strength training or on rest days to avoid burning too many calories.

Lifestyle Changes

• Sleep: Prioritize recovery with 7-9 hours of quality sleep.
• Stress Management: Engage in activities that promote relaxation and recovery, such as yoga or light walking.
• Motivation Tips: Track your lifts and progress, set specific strength goals, and consider working with a trainer for accountability.

3. Maintenance of Weight

Diet Recommendations

• Daily Caloric Intake: Target around 3,173 kcal/day to maintain weight.
• Macronutrient Breakdown:
  • Protein: 25% of total calories (approximately 197g)
  • Fats: 30% of total calories (approximately 105g)
  • Carbohydrates: 45% of total calories (approximately 358g)

Sample Daily Meal Plan

• Breakfast:

  • 3 eggs (210 kcal, 18g protein, 15g fat)
  • 1 slice whole-grain toast (80 kcal, 4g protein, 1g fat, 15g carbs)
  • 1 medium orange (62 kcal, 1g protein, 0g fat, 15g carbs)

• Lunch:

  • Turkey sandwich with whole-grain bread (400 kcal, 30g protein, 10g fat, 40g carbs)
  • Side salad with vinaigrette (150 kcal, 3g protein, 14g fat, 8g carbs)

• Snack:

  • Hummus (100g) with carrots (250 kcal, 8g protein, 12g fat, 30g carbs)

• Dinner:

  • Grilled chicken breast (200g) (330 kcal, 62g protein, 7g fat)
  • 1 cup brown rice (215 kcal, 5g protein, 2g fat, 45g carbs)
  • Steamed broccoli (55 kcal, 5g protein, 0g fat, 11g carbs)

• Total: ~3,200 kcal (adjust portions to meet your specific caloric goal)

Exercise Plan

• Frequency: 4-5 days per week
• Duration: 60-90 minutes per session
• Type of Exercises:
  • Strength Training: 3-4 times a week focusing on maintenance of muscle mass with moderate weights.
  • Cardio: 2-3 days a week for 30-45 minutes to support cardiovascular health.

Lifestyle Changes

• Sleep: Maintain a consistent sleep schedule, aiming for 7-9 hours.
• Stress Management: Incorporate regular relaxation techniques, such as meditation or hobbies.
• Motivation Tips: Stay engaged with your fitness community, set new goals, and track progress to maintain motivation.

Conclusion

These plans are designed to be flexible and should be adjusted based on your individual preferences, progress, and any changes in your lifestyle or health. It's always advisable to consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.