YOUR STATS

You are a 40 year old female who is 5 feet 5 inches tall and weighs 150 lbs 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, click here

Your Maintenance Calories

1,622
calories per day

11,351
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,622 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 1,351 calories per day
Sedentary 1,622 calories per day
Light Exercise 1,858 calories per day
Moderate Exercise 2,094 calories per day
Heavy Exercise 2,331 calories per day
Athlete 2,567 calories per day

Ideal Weight: 125-132 lbs

Your ideal body weight is estimated to be between 125-132 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) 125 lbs
B.J. Devine Formula (1974) 126 lbs
J.D. Robinson Formula (1983) 127 lbs
D.R. Miller Formula (1983) 132 lbs

BMI Score: 25.0

Your BMI is 25.0, which means you are classified as Normal Weight

Tip! 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

Macronutrients

These macronutrient values reflect your maintenance calories of 1,622 calories per day.


Moderate Carb (30/35/35)
122g
protein

63g
fats

142g
carbs
Lower Carb (40/40/20)
162g
protein

72g
fats

81g
carbs
Higher Carb (30/20/50)
122g
protein

36g
fats

203g
carbs

These macronutrient values reflect your cutting calories of 1,122 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,622 calories per day.

Moderate Carb Maintenance (30/35/35)
84g
protein

44g
fats

98g
carbs
Lower Carb - Fat Loss (40/40/20)
112g
protein

50g
fats

56g
carbs
Higher Carb (30/20/50)
84g
protein

25g
fats

140g
carbs

These macronutrient values reflect your bulking calories of 2,122 calories per day, which is +500 calories per day from your maintenance of 1,622 calories per day.

Moderate Carb (30/35/35)
159g
protein

82g
fats

186g
carbs
Lower Carb (40/40/20)
212g
protein

94g
fats

106g
carbs
Higher Carb (30/20/50)
159g
protein

47g
fats

265g
carbs

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

Not sure what to eat? Work from these recipes

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

Optional: Fitbit

I was skeptical at first, but the Fitbit is a fantastic tool to passively help you determine your real-world TDEE. It's not perfect, but it's extremely close and the features of it are great (pedometer, heart rate monitor, sleep tracker, vibrating alarm clock).


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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