YOUR STATS

You are a 40 year old female who is 5 feet 9 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 with calipers from Amazon, click here

Your Maintenance Calories

1,698
calories per day

11,884
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,698 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 1,415 calories per day
Sedentary 1,698 calories per day
Light Exercise 1,945 calories per day
Moderate Exercise 2,193 calories per day
Heavy Exercise 2,440 calories per day
Athlete 2,688 calories per day

Ideal Weight: 142-146 lbs

Your ideal body weight is estimated to be between 142-146 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) 144 lbs
B.J. Devine Formula (1974) 146 lbs
J.D. Robinson Formula (1983) 142 lbs
D.R. Miller Formula (1983) 144 lbs

BMI Score: 22.2

Your BMI is 22.2, 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 1,698 calories per day.


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

66g
fats

148g
carbs
Lower Carb (40/40/20)
170g
protein

75g
fats

85g
carbs
Higher Carb (30/20/50)
127g
protein

38g
fats

212g
carbs

These macronutrient values reflect your cutting calories of 1,198 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,698 calories per day.

Moderate Carb (30/35/35)
90g
protein

47g
fats

105g
carbs
Lower Carb (40/40/20)
120g
protein

53g
fats

60g
carbs
Higher Carb (30/20/50)
90g
protein

27g
fats

150g
carbs

These macronutrient values reflect your bulking calories of 2,198 calories per day, which is +500 calories per day from your maintenance of 1,698 calories per day.

Moderate Carb (30/35/35)
165g
protein

85g
fats

192g
carbs
Lower Carb (40/40/20)
220g
protein

98g
fats

110g
carbs
Higher Carb (30/20/50)
165g
protein

49g
fats

275g
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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