YOUR STATS

You are a 29 year old male who is 6 feet 0 inches tall and weighs 200 lbs while doing Heavy Exercise.

Your Maintenance Calories

3,342
calories per day

23,397
calories per week

Based on your stats, the best estimate for your maintenance calories is
3,342 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 1,938 calories per day
Sedentary 2,325 calories per day
Light Exercise 2,664 calories per day
Moderate Exercise 3,003 calories per day
Heavy Exercise 3,342 calories per day
Athlete 3,681 calories per day

Ideal Weight: 161-177 lbs

Your ideal body weight is estimated to be between 161-177 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) 177 lbs
B.J. Devine Formula (1974) 171 lbs
J.D. Robinson Formula (1983) 165 lbs
D.R. Miller Formula (1983) 161 lbs

BMI Score: 27.1

Your BMI is 27.1, which means you are classified as Overweight

🔥 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

Maximum Muscular Potential

How ripped could you get? According to Martin Berkhan's formula, your maximum muscular potential is 183 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 192 lbs at 10% body fat & 201 lbs at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients

These macronutrient values reflect your maintenance calories of 3,342 calories per day.


Moderate Carb (30/35/35)
251g
protein

130g
fats

292g
carbs
Lower Carb (40/40/20)
334g
protein

149g
fats

167g
carbs
Higher Carb (30/20/50)
251g
protein

74g
fats

418g
carbs

These macronutrient values reflect your cutting calories of 2,842 calories per day, which is a 500 calorie per day deficit from your maintenance of 3,342 calories per day.

Moderate Carb (30/35/35)
213g
protein

111g
fats

249g
carbs
Lower Carb (40/40/20)
284g
protein

126g
fats

142g
carbs
Higher Carb (30/20/50)
213g
protein

63g
fats

355g
carbs

These macronutrient values reflect your bulking calories of 3,842 calories per day, which is +500 calories per day from your maintenance of 3,342 calories per day.

Moderate Carb (30/35/35)
288g
protein

149g
fats

336g
carbs
Lower Carb (40/40/20)
384g
protein

171g
fats

192g
carbs
Higher Carb (30/20/50)
288g
protein

85g
fats

480g
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 Man 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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