Total Daily Energy Expenditure (TDEE)

43 year old male, height 165 Centimeters, weight 71 Kilograms

Moderately light activity, BMR calculation formula: Mifflin St Jeor

Your total daily energy expenditure2,243Calories per Day

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Recalculate TDEEChange age, height, weight, activity, or formula and run the calculator again.›Compare BMR formulasReview Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle before choosing a method.›Read calorie guidesLearn about TDEE, calorie deficits, macros, protein, and plateaus in the blog.›

Goal	Weight change	Calories/Day	Percentage
Extreme Weight Loss	-1 Kilograms/Week	1,243	55%
Weight Loss	-0.5 Kilograms/Week	1,743	78%
Mild Weight Loss	-0.25 Kilograms/Week	1,993	89%
Maintain Weight	0 Kilograms/Week	2,243	100%
Mild Weight Gain	+0.25 Kilograms/Week	2,493	111%
Weight Gain	+0.5 Kilograms/Week	2,743	122%
Extreme Weight Gain	+1 Kilograms/Week	3,243	145%

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AI Recommendation

Click to receive personalized diet, exercise, and lifestyle recommendations powered by AI based on your TDEE results.

Your Personalized AI Plan

Here are your AI-generated personalized diet, exercise, and lifestyle recommendations based on your TDEE results.

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To help you achieve your health and fitness goals, I will provide tailored diet plans, exercise routines, and lifestyle suggestions for weight loss, muscle gain, and maintenance of weight.

1. Weight Loss

Diet Recommendations

Daily Caloric Intake: Aim for a caloric deficit of about 500 kcal/day to lose approximately 0.5 kg (1 lb) per week.

Target Calories: 1,743 kcal/day
Macronutrient Distribution:
- Protein: 25% (about 109 g)
- Fats: 30% (about 58 g)
- Carbohydrates: 45% (about 196 g)

Sample Meal Plan:

Breakfast: Oatmeal (1/2 cup) with berries and a scoop of protein powder
Snack: Greek yogurt (200g) with a tablespoon of honey
Lunch: Grilled chicken breast (150g) with mixed greens and vinaigrette
Snack: A medium apple with 1 tablespoon of almond butter
Dinner: Baked salmon (150g) with steamed broccoli and quinoa (1/2 cup)

Exercise Plan

Frequency: 5 days a week

Cardio: 3 days (30-45 minutes each session)
- Activities: Running, cycling, or swimming
Strength Training: 2 days (45-60 minutes each session)
- Exercises: Squats, lunges, push-ups, rows, and planks

Example Weekly Schedule:

Monday: Cardio (45 min)
Tuesday: Strength Training (Full Body)
Wednesday: Cardio (30 min)
Thursday: Strength Training (Upper Body)
Friday: Cardio (30 min)
Saturday: Rest or light activity (walking)
Sunday: Rest

Lifestyle Changes

Sleep: Aim for 7-9 hours of quality sleep per night.
Stress Management: Practice mindfulness or meditation for at least 10 minutes daily.
Motivation Tips: Set small, achievable goals and track your progress. Consider joining a fitness group or finding a workout buddy.

2. Muscle Gain

Diet Recommendations

Daily Caloric Intake: Aim for a caloric surplus of about 250-500 kcal/day.

Target Calories: 2,493 - 2,743 kcal/day
Macronutrient Distribution:
- Protein: 30% (about 187 g)
- Fats: 25% (about 69 g)
- Carbohydrates: 45% (about 281 g)

Sample Meal Plan:

Breakfast: Scrambled eggs (3) with whole-grain toast and avocado
Snack: Protein shake with banana
Lunch: Turkey breast (150g) with brown rice (1 cup) and vegetables
Snack: Cottage cheese (200g) with pineapple
Dinner: Beef stir-fry (150g) with mixed vegetables and quinoa (1 cup)

Exercise Plan

Frequency: 5-6 days a week

Strength Training: 4-5 days (60-75 minutes each session)
- Focus on compound lifts: deadlifts, squats, bench press, and overhead press.
Cardio: 1-2 days (20-30 minutes)
- Low-intensity steady-state cardio (walking, cycling)

Example Weekly Schedule:

Monday: Strength Training (Legs)
Tuesday: Strength Training (Back/Shoulders)
Wednesday: Cardio (30 min)
Thursday: Strength Training (Chest/Arms)
Friday: Strength Training (Full Body)
Saturday: Optional Cardio or Active Recovery
Sunday: Rest

Lifestyle Changes

Sleep: Prioritize recovery with 8-10 hours of sleep.
Stress Management: Engage in activities you enjoy and practice relaxation techniques.
Motivation Tips: Track your workouts and nutrition, and celebrate small milestones.

3. Maintenance of Weight

Diet Recommendations

Daily Caloric Intake: Maintain your current TDEE of 2,243 kcal/day.

Macronutrient Distribution:
- Protein: 25% (about 140 g)
- Fats: 30% (about 75 g)
- Carbohydrates: 45% (about 251 g)

Sample Meal Plan:

Breakfast: Smoothie with spinach, banana, protein powder, and almond milk
Snack: Hummus with carrot sticks
Lunch: Quinoa salad with chickpeas, cucumber, and feta cheese
Snack: Mixed nuts (30g)
Dinner: Grilled chicken (150g) with sweet potato (1 medium) and asparagus

Exercise Plan

Frequency: 4-5 days a week

Strength Training: 2-3 days (45-60 minutes)
Cardio: 2-3 days (30-45 minutes)

Example Weekly Schedule:

Monday: Strength Training (Upper Body)
Tuesday: Cardio (30 min)
Wednesday: Strength Training (Lower Body)
Thursday: Rest or light activity
Friday: Cardio (45 min)
Saturday: Strength Training (Full Body)
Sunday: Rest

Lifestyle Changes

Sleep: Maintain 7-9 hours of sleep.
Stress Management: Regularly engage in hobbies and social activities.
Motivation Tips: Continue to set and reassess your fitness goals, and stay active in community or fitness groups.

Conclusion

Each plan is designed to help you achieve your specific goals. Adjustments can be made based on your progress and how your body responds to the changes. Always consider consulting with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.

Calorie Tracking Tools

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Bathroom Scale

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Food Scale

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Smart Tape Measure

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3 Supplements Every Man Should Take

Vitamin-D

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Omega-3 Fish Oil

NOW Foods Omega-3 supplements provide 180mg of EPA and 120mg of DHA per softgel, using molecular distillation to ensure purity and support cardiovascular and overall health. Modern diets often lead to an imbalance due to excessive Omega-6, so supplementing with Omega-3 can help address this. Remember, fish oil should be fresh, so ensure you're getting a fresh product to maximize its health benefits. With 200 softgels per bottle, it offers long-lasting support for your health.

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Vitamin B6

Scientists consistently emphasize the importance of maintaining healthy energy metabolism and nervous system function. Nature's Bounty Vitamin B6 is the perfect choice for this. This 100 mg tablet supports your body's energy metabolism and nervous system health, making it ideal for the challenges of modern lifestyles. It is recommended that individuals with a busy daily life supplement nutrients to support bodily functions. With 100 tablets, it ensures worry-free supplementation, helping you stay at your best.

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