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.
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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.
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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.