Scribd
Upload
141 views3 pages

Mon's TDEE Stats: Your Maintenance Calories

This document provides calorie and macronutrient recommendations for a 29 year old female who is 166 cm tall and weighs 71 kg. It calculates her maintenance calories at 1742 per day and provides intake recommendations for cutting, maintaining, and bulking. Ideal weight ranges and BMI information is also included.

Uploaded by

ullnorr
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
141 views3 pages

Mon's TDEE Stats: Your Maintenance Calories

This document provides calorie and macronutrient recommendations for a 29 year old female who is 166 cm tall and weighs 71 kg. It calculates her maintenance calories at 1742 per day and provides intake recommendations for cutting, maintaining, and bulking. Ideal weight ranges and BMI information is also included.

Uploaded by

ullnorr
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

mon's TDEE Stats:

You are a 29 year old female who is 166 cm tall and weighs 71 kg while being Sedentary

Your Maintenance Calories

1,742 12,193
Calories Per Day Calories Per Week

Based on your stats, the best estimate for your maintenance calories is 1,742 calories per day based
on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below
shows the difference if you were to have selected a different activity level.

Basal Metabolic Rate 1,452 calories per day

Sedentary 1,742 calories per day

Light Exercise 1,996 calories per day

Moderate Exercise 2,250 calories per day

Heavy Exercise 2,504 calories per day

Athlete 2,758 calories per day

Ideal Weight: 57 - 60 kg
Your ideal body weight is estimated to be between 57 - 60 kg based on the various formulas listed
below. These formulas are based on your height and represent averages so dont take them too
seriously especially if you lift weights.

G.J. Hamwi Formula (1964) 57 kg

B.J. Devine Formula (1974) 58 kg

J.D. Robinson Formula (1983) 58 kg

D.R. Miller Formula (1983) 60 kg

BMI Score: 25.8


Your BMI is 25.8 , which means you are classified as Overweight

18.5 or less Underweight

18.5 – 24.99 Normal Weight

25 – 29.99 Overweight

30+ Obese

Maximum Muscular Potential


According to Martin Berkhan's formula your maximum muscular potential is 66 kg at 5% body fat. Most
people have no desire to be 5% body fat though, so you'd be 69 kg at 10% body fat & 73 kg at 15% body
fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients
30P/35F/35C means 30% protein, 35% fats, 35% carbs

These macronutrient values reflect your maintenance calories of 1,742 calories per day.

Moderate Carb Lower Carb Higher Carb


Maintenance
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 131g 174g 131g


Fats 68g 77g 39g
Carbs 152g 87g 218g

These macronutrient values reflect your cutting calories of 1,242 calories per day, which is a 500
calorie per day deficit from your maintenance of 1,742 calories per day.

Moderate Carb Lower Carb Higher Carb


Cutting
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 93g 124g 93g


Fats 48g 55g 28g
Carbs 109g 62g 155g
These macronutrient values reflect your bulking calories of 2,242 calories per day, which is +500
calories per day from your maintenance of 1,742 calories per day.

Moderate Carb Lower Carb Higher Carb


Bulking
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 168g 224g 168g


Fats 87g 100g 50g
Carbs 196g 112g 280g

Note: There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

This report is generated on Sun Feb 18 2024 20:03:24 GMT+0100 (Central European Standard Time) using FitnessVolt TDEE calculator.
To calculate a new report please visit https://fitnessvolt.com/tdee-calculator or scan the below QR.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy