YOUR STATS

You are a 25 year old female who is 5 feet 7 inches tall and weighs 140 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, click here

Your Maintenance Calories

2,190
calories per day

15,327
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,190 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 1,413 calories per day
Sedentary 1,695 calories per day
Light Exercise 1,942 calories per day
Moderate Exercise 2,190 calories per day
Heavy Exercise 2,437 calories per day
Athlete 2,684 calories per day

Ideal Weight: 134-138 lbs

Your ideal body weight is estimated to be between 134-138 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) 134 lbs
B.J. Devine Formula (1974) 136 lbs
J.D. Robinson Formula (1983) 134 lbs
D.R. Miller Formula (1983) 138 lbs

BMI Score: 21.9

Your BMI is 21.9, 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 2,190 calories per day.


Moderate Carb (30/35/35)
164g
protein

85g
fats

192g
carbs
Lower Carb (40/40/20)
219g
protein

97g
fats

109g
carbs
Higher Carb (30/20/50)
164g
protein

49g
fats

274g
carbs

These macronutrient values reflect your cutting calories of 1,690 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,190 calories per day.

Moderate Carb Maintenance (30/35/35)
127g
protein

66g
fats

148g
carbs
Lower Carb - Fat Loss (40/40/20)
169g
protein

75g
fats

84g
carbs
Higher Carb (30/20/50)
127g
protein

38g
fats

211g
carbs

These macronutrient values reflect your bulking calories of 2,690 calories per day, which is +500 calories per day from your maintenance of 2,190 calories per day.

Moderate Carb (30/35/35)
202g
protein

105g
fats

235g
carbs
Lower Carb (40/40/20)
269g
protein

120g
fats

134g
carbs
Higher Carb (30/20/50)
202g
protein

60g
fats

336g
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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