Total Daily Energy Expenditure (TDEE)

Based on your provided parameters and TDEE, here are personalized plans for weight loss, muscle gain, and maintenance of weight.

1. Weight Loss Plan

Diet Recommendations:

• Caloric Intake: Aim for a deficit of about 500 kcal/day to lose approximately 0.5 kg (1 lb) per week. Target daily intake: 1,740 kcal.
• Macronutrient Breakdown:
  • Protein: 25% (435 kcal, ~109 g)
  • Fats: 25% (435 kcal, ~48 g)
  • Carbohydrates: 50% (870 kcal, ~218 g)

Sample Daily Diet Plan:

• Breakfast:

  • 2 eggs (140 kcal, 12 g protein, 10 g fat)
  • 1 slice whole grain toast (70 kcal, 4 g protein, 1 g fat, 12 g carbs)
  • 1 medium apple (95 kcal, 0 g protein, 0 g fat, 25 g carbs)

• Lunch:

  • Grilled chicken breast (150 g) (248 kcal, 46 g protein, 5 g fat)
  • Mixed salad with olive oil dressing (150 kcal, 2 g protein, 14 g fat, 8 g carbs)

• Snack:

  • Greek yogurt (200 g) (120 kcal, 20 g protein, 0 g fat, 8 g carbs)

• Dinner:

  • Baked salmon (150 g) (280 kcal, 39 g protein, 15 g fat)
  • Steamed broccoli (100 g) (34 kcal, 3 g protein, 0 g fat, 7 g carbs)
  • Quinoa (100 g cooked) (120 kcal, 4 g protein, 2 g fat, 21 g carbs)

Exercise Plan:

• Frequency: 5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Cardio: 3 days/week (e.g., jogging, cycling, swimming) for 30 minutes.
  • Strength Training: 2 days/week (e.g., bodyweight exercises, resistance bands, weights) focusing on major muscle groups.

Lifestyle Changes:

• Sleep: Aim for 7-9 hours of quality sleep per night.
• Stress Management: Practice mindfulness, meditation, or yoga for at least 10 minutes daily.
• Motivation Tips: Set weekly goals, track progress, and find a workout buddy or community for support.

2. Muscle Gain Plan

Diet Recommendations:

• Caloric Intake: Aim for a surplus of about 300 kcal/day. Target daily intake: 2,540 kcal.
• Macronutrient Breakdown:
  • Protein: 30% (762 kcal, ~191 g)
  • Fats: 25% (635 kcal, ~70 g)
  • Carbohydrates: 45% (1,143 kcal, ~286 g)

Sample Daily Diet Plan:

• Breakfast:

  • 4 eggs (280 kcal, 24 g protein, 20 g fat)
  • 1 slice whole grain toast (70 kcal, 4 g protein, 1 g fat, 12 g carbs)
  • 1 banana (105 kcal, 1 g protein, 0 g fat, 27 g carbs)

• Lunch:

  • Grilled chicken breast (200 g) (330 kcal, 62 g protein, 7 g fat)
  • Brown rice (150 g cooked) (165 kcal, 4 g protein, 1 g fat, 35 g carbs)
  • Mixed vegetables (100 g) (50 kcal, 2 g protein, 0 g fat, 10 g carbs)

• Snack:

  • Protein shake (1 scoop) (120 kcal, 24 g protein, 1 g fat, 3 g carbs)

• Dinner:

  • Lean beef (200 g) (400 kcal, 60 g protein, 20 g fat)
  • Sweet potato (150 g) (135 kcal, 3 g protein, 0 g fat, 31 g carbs)
  • Salad with avocado (100 g) (160 kcal, 2 g protein, 15 g fat, 9 g carbs)

Exercise Plan:

• Frequency: 5-6 days/week
• Duration: 60-90 minutes/session
• Types of Exercises:
  • Strength Training: 4-5 days/week focusing on compound movements (squats, deadlifts, bench press, rows).
  • Cardio: 1-2 days/week for 20-30 minutes (light jogging or cycling).

Lifestyle Changes:

• Sleep: Prioritize 7-9 hours of restful sleep.
• Stress Management: Engage in hobbies, social activities, or relaxation techniques.
• Motivation Tips: Keep a workout journal, celebrate small victories, and consider working with a trainer.

3. Maintenance of Weight Plan

Diet Recommendations:

• Caloric Intake: Maintain TDEE of 2,240 kcal.
• Macronutrient Breakdown:
  • Protein: 25% (560 kcal, ~140 g)
  • Fats: 25% (560 kcal, ~62 g)
  • Carbohydrates: 50% (1,120 kcal, ~280 g)

Sample Daily Diet Plan:

• Breakfast:

  • 3 eggs (210 kcal, 18 g protein, 15 g fat)
  • 1 slice whole grain toast (70 kcal, 4 g protein, 1 g fat, 12 g carbs)
  • Mixed berries (100 g) (57 kcal, 1 g protein, 0 g fat, 14 g carbs)

• Lunch:

  • Turkey breast (150 g) (180 kcal, 36 g protein, 1 g fat)
  • Quinoa (100 g cooked) (120 kcal, 4 g protein, 2 g fat, 21 g carbs)
  • Steamed vegetables (100 g) (50 kcal, 2 g protein, 0 g fat, 10 g carbs)

• Snack:

  • Cottage cheese (200 g) (206 kcal, 28 g protein, 10 g fat, 6 g carbs)

• Dinner:

  • Grilled shrimp (150 g) (180 kcal, 36 g protein, 2 g fat)
  • Whole grain pasta (100 g cooked) (130 kcal, 5 g protein, 1 g fat, 25 g carbs)
  • Salad with olive oil (150 kcal, 2 g protein, 14 g fat, 8 g carbs)

Exercise Plan:

• Frequency: 4-5 days/week
• Duration: 45-60 minutes/session
• Types of Exercises:
  • Strength Training: 2-3 days/week focusing on maintenance and endurance.
  • Cardio: 2-3 days/week for 30-45 minutes (mix of moderate and high-intensity).

Lifestyle Changes:

• Sleep: Keep a consistent sleep schedule with 7-9 hours of sleep.
• Stress Management: Incorporate regular exercise, mindfulness, or other stress relief activities.
• Motivation Tips: Join fitness classes, set new challenges, and keep your workouts diverse to maintain interest.

Conclusion

These plans are tailored to your specific goals. Adjustments may be necessary based on progress and feedback. Always consider consulting with a healthcare provider or a nutritionist before starting any new diet or exercise program.