YOUR STATS

You are a 68 year old female who is 5 feet 7 inches tall and weighs 200 lbs while doing Light Exercise.


Your Maintenance Calories

2,260
calories per day

15,820
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,260 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 1,644 calories per day
Sedentary 1,972 calories per day
Light Exercise 2,260 calories per day
Moderate Exercise 2,548 calories per day
Heavy Exercise 2,835 calories per day
Athlete 3,123 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: 31.3

Your BMI is 31.3, which means you are classified as Obese

🔥 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 2,260 calories per day.


Moderate Carb (30/35/35)
170g
protein

88g
fats

198g
carbs
Lower Carb (40/40/20)
226g
protein

100g
fats

113g
carbs
Higher Carb (30/20/50)
170g
protein

50g
fats

283g
carbs

These macronutrient values reflect your cutting calories of 1,760 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,260 calories per day.

Moderate Carb (30/35/35)
132g
protein

68g
fats

154g
carbs
Lower Carb (40/40/20)
176g
protein

78g
fats

88g
carbs
Higher Carb (30/20/50)
132g
protein

39g
fats

220g
carbs

These macronutrient values reflect your bulking calories of 2,760 calories per day, which is +500 calories per day from your maintenance of 2,260 calories per day.

Moderate Carb (30/35/35)
207g
protein

107g
fats

242g
carbs
Lower Carb (40/40/20)
276g
protein

123g
fats

138g
carbs
Higher Carb (30/20/50)
207g
protein

61g
fats

345g
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 free and works on iOS/Android. Find it in the app store

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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