YOUR STATS

You are a 35 year old male who is 6 feet 1 inches tall and weighs 200 lbs while doing Moderate Exercise.


Your Maintenance Calories

2,821
calories per day

19,747
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,821 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 1,820 calories per day
Sedentary 2,184 calories per day
Light Exercise 2,503 calories per day
Moderate Exercise 2,821 calories per day
Heavy Exercise 3,140 calories per day
Athlete 3,458 calories per day

Ideal Weight: 164-183 lbs

Your ideal body weight is estimated to be between 164-183 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) 183 lbs
B.J. Devine Formula (1974) 176 lbs
J.D. Robinson Formula (1983) 169 lbs
D.R. Miller Formula (1983) 164 lbs

BMI Score: 26.4

Your BMI is 26.4, which means you are classified as Overweight

Attention! 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

Maximum Muscular Potential

How ripped could you get? According to Martin Berkhan's formula, your maximum muscular potential is 188 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 197 lbs at 10% body fat & 207 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 2,821 calories per day.


Moderate Carb (30/35/35)
212g
protein

110g
fats

247g
carbs
Lower Carb (40/40/20)
282g
protein

125g
fats

141g
carbs
Higher Carb (30/20/50)
212g
protein

63g
fats

353g
carbs

These macronutrient values reflect your cutting calories of 2,321 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,821 calories per day.

Moderate Carb (30/35/35)
174g
protein

90g
fats

203g
carbs
Lower Carb (40/40/20)
232g
protein

103g
fats

116g
carbs
Higher Carb (30/20/50)
174g
protein

52g
fats

290g
carbs

These macronutrient values reflect your bulking calories of 3,321 calories per day, which is +500 calories per day from your maintenance of 2,821 calories per day.

Moderate Carb (30/35/35)
249g
protein

129g
fats

291g
carbs
Lower Carb (40/40/20)
332g
protein

148g
fats

166g
carbs
Higher Carb (30/20/50)
249g
protein

74g
fats

415g
carbs

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

Not sure what to eat? Try this simple nutrition plan that works 💪

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 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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