YOUR STATS

Questions or comments? Email me at rob@tdeecalculator.net

You are a 22 year old male who is 5 feet 5 inches tall and weighs 114 lbs while doing Moderate Exercise.

Your Maintenance Calories

1,872
calories per day

13,103
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,872 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	1,208 calories per day
Sedentary	1,449 calories per day
Light Exercise	1,661 calories per day
Moderate Exercise	1,872 calories per day
Heavy Exercise	2,083 calories per day
Athlete	2,295 calories per day

Ideal Weight: 136-139 lbs

Your ideal body weight is estimated to be between 136-139 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)	136 lbs
B.J. Devine Formula (1974)	136 lbs
J.D. Robinson Formula (1983)	136 lbs
D.R. Miller Formula (1983)	139 lbs

BMI Score: 19.0

Your BMI is 19.0, which means you are classified as Normal Weight…

🔥 People who use this simple tool from Amazon are usually in significantly better shape 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 144 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 151 lbs at 10% body fat & 158 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 1,872 calories per day.

Moderate Carb (30/35/35)

140g
protein

73g
fats

164g
carbs

Lower Carb (40/40/20)

187g
protein

83g
fats

94g
carbs

Higher Carb (30/20/50)

140g
protein

42g
fats

234g
carbs

These macronutrient values reflect your cutting calories of 1,372 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,872 calories per day.

Moderate Carb (30/35/35)

103g
protein

53g
fats

120g
carbs

Lower Carb (40/40/20)

137g
protein

61g
fats

69g
carbs

Higher Carb (30/20/50)

103g
protein

30g
fats

171g
carbs

These macronutrient values reflect your bulking calories of 2,372 calories per day, which is +500 calories per day from your maintenance of 1,872 calories per day.

Moderate Carb (30/35/35)

178g
protein

92g
fats

207g
carbs

Lower Carb (40/40/20)

237g
protein

105g
fats

119g
carbs

Higher Carb (30/20/50)

178g
protein

53g
fats

296g
carbs

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

Not sure what to eat? Noom 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 what most people use and works on iOS/Android.

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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