YOUR STATS

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

You are a 25 year old female who is 5 feet 4 inches tall and weighs 135 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

1,611
calories per day

11,276
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,611 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	1,342 calories per day
Sedentary	1,611 calories per day
Light Exercise	1,846 calories per day
Moderate Exercise	2,081 calories per day
Heavy Exercise	2,316 calories per day
Athlete	2,550 calories per day

Ideal Weight: 120-129 lbs

Your ideal body weight is estimated to be between 120-129 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)	120 lbs
B.J. Devine Formula (1974)	121 lbs
J.D. Robinson Formula (1983)	123 lbs
D.R. Miller Formula (1983)	129 lbs

BMI Score: 23.2

Your BMI is 23.2, 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

Macronutrients

These macronutrient values reflect your maintenance calories of 1,611 calories per day.

Moderate Carb (30/35/35)

121g
protein

63g
fats

141g
carbs

Lower Carb (40/40/20)

161g
protein

72g
fats

81g
carbs

Higher Carb (30/20/50)

121g
protein

36g
fats

201g
carbs

These macronutrient values reflect your cutting calories of 1,111 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,611 calories per day.

Moderate Carb (30/35/35)

83g
protein

43g
fats

97g
carbs

Lower Carb (40/40/20)

111g
protein

49g
fats

56g
carbs

Higher Carb (30/20/50)

83g
protein

25g
fats

139g
carbs

These macronutrient values reflect your bulking calories of 2,111 calories per day, which is +500 calories per day from your maintenance of 1,611 calories per day.

Moderate Carb (30/35/35)

158g
protein

82g
fats

185g
carbs

Lower Carb (40/40/20)

211g
protein

94g
fats

106g
carbs

Higher Carb (30/20/50)

158g
protein

47g
fats

264g
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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