0% found this document useful (0 votes)
7 views1 page

calorie intake split

The document outlines the calculation of Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), resulting in a TDEE of approximately 3055.24 calories. For fat loss, a daily intake of 2555.24 calories is recommended, with macronutrient distribution of 190-195 grams of protein, 70-75 grams of fat, and 285-290 grams of carbohydrates. This plan aims to create a 500-calorie deficit to support weight management.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
7 views1 page

calorie intake split

The document outlines the calculation of Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), resulting in a TDEE of approximately 3055.24 calories. For fat loss, a daily intake of 2555.24 calories is recommended, with macronutrient distribution of 190-195 grams of protein, 70-75 grams of fat, and 285-290 grams of carbohydrates. This plan aims to create a 500-calorie deficit to support weight management.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

1.

Calculate Basal Metabolic Rate (BMR)


BMR=1971.125 calories

2. Calculate Total Daily Energy Expenditure (TDEE)


Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
Very Active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
TDEE=3055.24 calories

This is approximately the number of calories you burn each day to maintain your current weight.

3. Determine Your Daily Calorie Intake for Fat Loss


Let's aim for a 500-calorie deficit for now:
Daily Calorie Intake for Fat Loss: 3055.24−500=2555.24 calories

percentages for your 2555 calories:


Protein: Important for muscle preservation and satiety.
Let's aim for 30% of calories: 2555×0.30=766.5 calories
Since 1 gram of protein has 4 calories: 766.5/4=191.6 grams
Aim for approximately 190-195 grams of protein per day.

Fats: Essential for hormone production and overall health.


Let's aim for 25% of calories: 2555×0.25=638.75 calories
Since 1 gram of fat has 9 calories: 638.75/9=70.97 grams
Aim for approximately 70-75 grams of fat per day.

Carbohydrates: Provide energy for workouts and daily activities.


Remaining calories for carbs: 2555−766.5−638.75=1149.75 calories
Since 1 gram of carbohydrates has 4 calories: 1149.75/4=287.4 grams
Aim for approximately 285-290 grams of carbohydrates per day.

Summary of Daily Macros:


 Calories: 2550-2600
 Protein: 190-195 grams
 Fats: 70-75 grams
 Carbohydrates: 285-290 grams

You might also like