YOUR STATS

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

You are a 19 year old female who is 5 feet 5 inches tall and weighs 178 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 with calipers from Amazon, click here

Your Maintenance Calories

1,900
calories per day

13,299
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,900 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	1,583 calories per day
Sedentary	1,900 calories per day
Light Exercise	2,177 calories per day
Moderate Exercise	2,454 calories per day
Heavy Exercise	2,731 calories per day
Athlete	3,008 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: 29.6

Your BMI is 29.6, which means you are classified as Overweight…

🔥 People who use this simple tool from Amazon 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 1,900 calories per day.

Moderate Carb (30/35/35)

142g
protein

74g
fats

166g
carbs

Lower Carb (40/40/20)

190g
protein

84g
fats

95g
carbs

Higher Carb (30/20/50)

142g
protein

42g
fats

237g
carbs

These macronutrient values reflect your cutting calories of 1,400 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,900 calories per day.

Moderate Carb (30/35/35)

105g
protein

54g
fats

122g
carbs

Lower Carb (40/40/20)

140g
protein

62g
fats

70g
carbs

Higher Carb (30/20/50)

105g
protein

31g
fats

175g
carbs

These macronutrient values reflect your bulking calories of 2,400 calories per day, which is +500 calories per day from your maintenance of 1,900 calories per day.

Moderate Carb (30/35/35)

180g
protein

93g
fats

210g
carbs

Lower Carb (40/40/20)

240g
protein

107g
fats

120g
carbs

Higher Carb (30/20/50)

180g
protein

53g
fats

300g
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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