Total Daily Energy Expenditure (TDEE)

62 year old male, height 5 Feet 11 Inches, weight 163 Pounds

Moderately light activity, BMR calculation formula: Mifflin St Jeor

2,288

Calories per Day

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WeightCalories/DayPercentage
Extreme Weight Loss-2 Pounds/Week1,28856%
Weight Loss-1 Pounds/Week1,78878%
Mild Weight Loss-0.5 Pounds/Week2,03889%
Maintain Weight0 Pounds/Week2,288100%
Mild Weight Gain+0.5 Pounds/Week2,538111%
Weight Gain+1 Pounds/Week2,788122%
Extreme Weight Gain+2 Pounds/Week3,288144%

AI Recommendation

To assist you with your health and fitness goals, I will provide tailored plans for weight loss, muscle gain, and maintenance of weight based on your age, height, weight, gender, and TDEE of 2,288 kcal/day.

1. Weight Loss

Diet Recommendations:

  • Caloric Intake: Aim for a deficit of 500 kcal/day for a gradual weight loss of about 0.5 kg (1 lb) per week.
  • Target Calories: 1,788 kcal/day.

Macronutrient Distribution:

  • Protein: 30% (534 kcal, ~134 g)
  • Fats: 25% (447 kcal, ~50 g)
  • Carbohydrates: 45% (807 kcal, ~202 g)

Sample Daily Meal Plan:

  • Breakfast:
    • Scrambled eggs (2 large) with spinach: 200 kcal
    • Whole grain toast (1 slice): 80 kcal
    • Avocado (1/4 medium): 80 kcal
  • Snack:
    • Greek yogurt (unsweetened, 200g): 120 kcal
  • Lunch:
    • Grilled chicken breast (150g): 250 kcal
    • Quinoa (1/2 cup cooked): 110 kcal
    • Mixed green salad with olive oil dressing: 150 kcal
  • Snack:
    • Almonds (15 pieces): 100 kcal
  • Dinner:
    • Baked salmon (150g): 300 kcal
    • Steamed broccoli (1 cup): 55 kcal
    • Sweet potato (1 medium): 115 kcal
  • Evening Snack:
    • Berries (1 cup): 70 kcal

Exercise Plan:

  • Frequency: 5 days a week.
  • Duration: 45-60 minutes per session.
  • Types of Exercises:
    • Cardio: 3 days/week (e.g., brisk walking, cycling, or swimming).
      • 30 minutes of moderate-intensity cardio.
    • Strength Training: 2 days/week (e.g., bodyweight exercises, weights).
      • Focus on compound movements: squats, lunges, push-ups, and dumbbell rows.
      • 3 sets of 10-12 reps for each exercise.

Lifestyle Changes:

  • Sleep: Aim for 7-8 hours of quality sleep per night.
  • Stress Management: Practice mindfulness or meditation for at least 10 minutes daily.
  • Motivation: Set small, achievable goals and track progress. Use a journal or app to log meals and workouts.

2. Muscle Gain

Diet Recommendations:

  • Caloric Intake: Aim for a surplus of 300-500 kcal/day.
  • Target Calories: 2,588 - 2,788 kcal/day.

Macronutrient Distribution:

  • Protein: 30% (775 kcal, ~194 g)
  • Fats: 25% (647 kcal, ~72 g)
  • Carbohydrates: 45% (1,166 kcal, ~291 g)

Sample Daily Meal Plan:

  • Breakfast:
    • Oatmeal (1 cup cooked) with protein powder and banana: 400 kcal
  • Snack:
    • Cottage cheese (200g) with pineapple: 200 kcal
  • Lunch:
    • Turkey breast sandwich on whole grain bread with avocado: 500 kcal
  • Snack:
    • Protein shake with almond milk: 250 kcal
  • Dinner:
    • Grilled steak (200g): 500 kcal
    • Brown rice (1 cup cooked): 215 kcal
    • Asparagus (1 cup): 40 kcal
  • Evening Snack:
    • Peanut butter (2 tbsp) on whole grain crackers: 300 kcal

Exercise Plan:

  • Frequency: 5-6 days a week.
  • Duration: 60-90 minutes per session.
  • Types of Exercises:
    • Strength Training: 4 days/week.
      • Focus on progressive overload with compound lifts: deadlifts, bench press, squats, and overhead press.
      • 4 sets of 6-8 reps for each exercise.
    • Cardio: 1-2 days/week (optional, low intensity).
      • 20-30 minutes of light cardio.

Lifestyle Changes:

  • Sleep: Prioritize 8 hours of sleep for recovery.
  • Stress Management: Engage in regular physical activity and hobbies.
  • Motivation: Join a fitness community or find a workout buddy to stay accountable.

3. Maintenance of Weight

Diet Recommendations:

  • Caloric Intake: Maintain current TDEE of 2,288 kcal/day.

Macronutrient Distribution:

  • Protein: 25% (572 kcal, ~143 g)
  • Fats: 30% (686 kcal, ~76 g)
  • Carbohydrates: 45% (1,030 kcal, ~258 g)

Sample Daily Meal Plan:

  • Breakfast:
    • Greek yogurt (200g) with granola and berries: 400 kcal
  • Snack:
    • Hard-boiled eggs (2): 140 kcal
  • Lunch:
    • Grilled chicken salad with mixed greens and vinaigrette: 500 kcal
  • Snack:
    • Hummus (3 tbsp) with carrots and celery: 150 kcal
  • Dinner:
    • Stir-fried tofu (150g) with vegetables and brown rice: 600 kcal
  • Evening Snack:
    • Dark chocolate (30g): 200 kcal

Exercise Plan:

  • Frequency: 4-5 days a week.
  • Duration: 45-60 minutes per session.
  • Types of Exercises:
    • Cardio: 2-3 days/week (e.g., jogging, cycling).
      • 20-30 minutes of moderate-intensity cardio.
    • Strength Training: 2-3 days/week.
      • Focus on maintaining strength with moderate weights: 3 sets of 8-10 reps for each exercise.

Lifestyle Changes:

  • Sleep: Maintain a consistent sleep schedule.
  • Stress Management: Incorporate relaxation techniques such as yoga or meditation.
  • Motivation: Regularly reassess goals and celebrate achievements to stay engaged.

Final Notes:

  • Always consult with a healthcare provider or a registered dietitian before starting any new diet or exercise program, especially considering age and any pre-existing health conditions.
  • Adjust the plans as needed based on progress and personal preferences.

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