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TDEE Calculator

YOUR STATS Like Share

You are a 26 year old male who is 180 cm tall and

weighs 95 kg while being Sedentary.

You left the body fat percentage field blank. A

more accurate formula is used to estimate your
TDEE when you know it. To learn your body fat
percentage with calipers, click here

Your Maintenance Calories

2,340
calories per day

16,380
calories per week

Pengalamanku
Konsumsi Byoote
Byoote Collagen Drink

Kisahku berkenalan dengan Byoote dan hasil

yang aku dapatkan setelah konsumsi Byoote

VISIT SITE

Based on your stats, the best estimate for your

maintenance calories is
2,340 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 1,950 calories per day

Sedentary 2,340 calories per day

Light Exercise 2,681 calories per day

Moderate Exercise 3,023 calories per day

Heavy Exercise 3,364 calories per day

Athlete 3,705 calories per day

Pengalamanku Konsumsi Byoote

Ini ceritaku yang sempat kesal
sama infeksi jerawat bernanah
yang aku kira tak pernah

Ideal Weight: 72-77 kg

Your ideal body weight is estimated to be between
72-77 kg based on the various formulas listed
below. These formulas are based on your height and
represent averages so don't take them too seriously,
especially if you lift weights.

G.J. Hamwi Formula (1964) 77 kg

B.J. Devine Formula (1974) 75 kg

J.D. Robinson Formula (1983) 73 kg

D.R. Miller Formula (1983) 72 kg

BMI Score: 29.3

Your BMI is 29.3, which means you are classified as
Overweight…

People who use this amazingly simple tool lose

significantly more weight versus people who don't.

18.5 or less Underweight

18.5 – 24.99 Normal Weight

25 – 29.99 Overweight

30+ Obese

Maximum Muscular Potential

How ripped could you get? According to Martin
Berkhan's formula, your maximum muscular potential
is 80 kg at 5% body fat. Most people have no desire to
be 5% body fat though, so you'd be 84 kg at 10%
body fat & 88 kg at 15% body fat. These numbers are
good goals to aim for if you are bulking up!

Macronutrients

Maintenance Cutting Bulking

These macronutrient values reflect your maintenance

calories of 2,340 calories per day.

Moderate Carb (30/35/35)

176g
protein

91g
fats

205g
carbs

Lower Carb (40/40/20)

234g
protein

104g
fats

117g
carbs

Higher Carb (30/20/50)

176g
protein

52g
fats

293g
carbs

There are 4 calories per gram of both protein and

carbohydrates, and 9 calories per gram of fats.

Not sure what to eat? EatThisMuch.com will

automatically generate perfect meal plans for you

Calorie Tracking Tools

There are only 3 tools required for tracking your
calories effectively…

Food Scale
You'll need a food scale to accurately measure the
calories of the food you're eating (most people
underestimate big time!)

Check out this Food scale

Bathroom Scale
You'll need a bathroom scale to periodically weigh
yourself so you can track your results.

Check out this bathroom scale

MyFitnessPal App
You'll need to enter everything you eat into a
calorie tracker app like MyFitnessPal

MyFitnessPal is free and works on iOS/Android.

Find it in the app store

Alternative: Cronometer is really good for tracking

your micronutrients to find deficiencies

2 Supplements Every Man Should

Take

Omega-3 Fish Oil

Scientists keep screaming it. Keep your Omega 3
– Omega 6 ratios balanced, as an imbalance is
proven to cause inflammation, and inflammation is
proven to lead to disease. The typical western diet
gets tons of Omega 6 already (I've heard as high
as 16:1!), so it's generally recommended that
most people take a fish oil supplement. Check out
this high quality Omega-3. Note: Fish oil pills do
go rotten, so if you have some at home, cut one
open and smell it. If it smells bad, then it's spoiled
and do not eat it. Only take fresh fish oil pills. Fish
oil supplements are fat soluble .

Vitamin-D
Vitamin-D is the most important vitamin that the
majority of people are deficient in. It's present in
very few foods and most people aren't in the sun
enough to satisfy the amount of Vitamin-D they
need, especially in the winter. Check out this
5,000 IU Vitamin-D supplement. Note: Vitamin-D
is a fat soluble vitamin so eat some healthy
fats with it (I like olive oil, which is very high in
Omega 6 so you'll need that fish oil supplement).

Recommended Workout App

Fitbod Gym & Home Workout Log

Fitbod creates a personalized workout plan to suit
your needs, no matter what kind of equipment
you have access to.

custom workout programs (bodyweight

training, lifting weights, cardio, or a
combination of all three)
video demonstrations and descriptions of
the exercises
track reps, sets, weights, and progress
(supports progressive overloading
protocols)
A monthly subscription is $9.99 and a
yearly subscription is $59.99
Download

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