YOUR STATS

You are a 19 year old male who is 5 feet 9 inches tall and weighs 201 lbs while doing Light Exercise.


Your Maintenance Calories

2,431
calories per day

17,019
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,431 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The table below shows the difference if you were to have selected a different activity level.

Basal Metabolic Rate 1,768 calories per day
Sedentary 2,122 calories per day
Light Exercise 2,431 calories per day
Moderate Exercise 2,741 calories per day
Heavy Exercise 3,050 calories per day
Athlete 3,360 calories per day

Ideal Weight: 152-159 lbs

Your ideal body weight is estimated to be between 152-159 lbs 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) 159 lbs
B.J. Devine Formula (1974) 156 lbs
J.D. Robinson Formula (1983) 152 lbs
D.R. Miller Formula (1983) 152 lbs

BMI Score: 29.7

Your BMI is 29.7, 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 166 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 174 lbs at 10% body fat & 183 lbs at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients

These macronutrient values reflect your maintenance calories of 2,431 calories per day.


Moderate Carb (30/35/35)
182g
protein

95g
fats

213g
carbs
Lower Carb (40/40/20)
243g
protein

108g
fats

122g
carbs
Higher Carb (30/20/50)
182g
protein

54g
fats

304g
carbs

These macronutrient values reflect your cutting calories of 1,931 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,431 calories per day.

Moderate Carb (30/35/35)
145g
protein

75g
fats

169g
carbs
Lower Carb (40/40/20)
193g
protein

86g
fats

97g
carbs
Higher Carb (30/20/50)
145g
protein

43g
fats

241g
carbs

These macronutrient values reflect your bulking calories of 2,931 calories per day, which is +500 calories per day from your maintenance of 2,431 calories per day.

Moderate Carb (30/35/35)
220g
protein

114g
fats

256g
carbs
Lower Carb (40/40/20)
293g
protein

130g
fats

147g
carbs
Higher Carb (30/20/50)
220g
protein

65g
fats

366g
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 Ozeri food scale on Amazon

Bathroom Scale

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

Check out this EatSmart bathroom scale on Amazon

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 on Amazon (1 year supply). 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).


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