YOUR STATS

You are a 25 year old female who is 5 feet 9 inches tall and weighs 100 lbs while doing Moderate Exercise.

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 from Amazon, click here

Your Maintenance Calories

1,958
calories per day

13,703
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,958 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 1,263 calories per day
Sedentary 1,516 calories per day
Light Exercise 1,737 calories per day
Moderate Exercise 1,958 calories per day
Heavy Exercise 2,179 calories per day
Athlete 2,400 calories per day

Ideal Weight: 142-146 lbs

Your ideal body weight is estimated to be between 142-146 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) 144 lbs
B.J. Devine Formula (1974) 146 lbs
J.D. Robinson Formula (1983) 142 lbs
D.R. Miller Formula (1983) 144 lbs

BMI Score: 14.8

Your BMI is 14.8, which means you are classified as Underweight

🔥 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

Macronutrients

These macronutrient values reflect your maintenance calories of 1,958 calories per day.


Moderate Carb (30/35/35)
147g
protein

76g
fats

171g
carbs
Lower Carb (40/40/20)
196g
protein

87g
fats

98g
carbs
Higher Carb (30/20/50)
147g
protein

43g
fats

245g
carbs

These macronutrient values reflect your cutting calories of 1,458 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,958 calories per day.

Moderate Carb (30/35/35)
109g
protein

57g
fats

127g
carbs
Lower Carb (40/40/20)
146g
protein

65g
fats

73g
carbs
Higher Carb (30/20/50)
109g
protein

32g
fats

182g
carbs

These macronutrient values reflect your bulking calories of 2,458 calories per day, which is +500 calories per day from your maintenance of 1,958 calories per day.

Moderate Carb (30/35/35)
184g
protein

96g
fats

215g
carbs
Lower Carb (40/40/20)
246g
protein

109g
fats

123g
carbs
Higher Carb (30/20/50)
184g
protein

55g
fats

307g
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 Woman 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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