These macronutrient values reflect your maintenance calories of 2,113 calories per day.
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You are a 20 year old female who is 5 feet 5 inches tall and weighs 130 lbs while doing Moderate Exercise.
Your Maintenance Calories
Based on your stats, the best estimate for your maintenance calories is
2,113 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 | 1,363 calories per day |
Sedentary | 1,636 calories per day |
Light Exercise | 1,875 calories per day |
Moderate Exercise | 2,113 calories per day |
Heavy Exercise | 2,352 calories per day |
Athlete | 2,591 calories per day |
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 |
Your BMI is 21.6, 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 |
These macronutrient values reflect your maintenance calories of 2,113 calories per day.
These macronutrient values reflect your cutting calories of 1,613 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,113 calories per day.
These macronutrient values reflect your bulking calories of 2,613 calories per day, which is +500 calories per day from your maintenance of 2,113 calories per day.
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 💪
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
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).