YOUR STATS

You are a 35 year old male who is 6 feet 8 inches tall and weighs 220 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 with calipers from Amazon, click here

Your Maintenance Calories

3,252
calories per day

22,762
calories per week

Based on your stats, the best estimate for your maintenance calories is
3,252 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 2,098 calories per day
Sedentary 2,517 calories per day
Light Exercise 2,885 calories per day
Moderate Exercise 3,252 calories per day
Heavy Exercise 3,619 calories per day
Athlete 3,986 calories per day

Ideal Weight: 186-225 lbs

Your ideal body weight is estimated to be between 186-225 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) 225 lbs
B.J. Devine Formula (1974) 212 lbs
J.D. Robinson Formula (1983) 198 lbs
D.R. Miller Formula (1983) 186 lbs

BMI Score: 24.2

Your BMI is 24.2, 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

Maximum Muscular Potential

How ripped could you get? According to Martin Berkhan's formula, your maximum muscular potential is 228 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 239 lbs at 10% body fat & 251 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 3,252 calories per day.


Moderate Carb (30/35/35)
244g
protein

126g
fats

284g
carbs
Lower Carb (40/40/20)
325g
protein

144g
fats

163g
carbs
Higher Carb (30/20/50)
244g
protein

72g
fats

406g
carbs

These macronutrient values reflect your cutting calories of 2,752 calories per day, which is a 500 calorie per day deficit from your maintenance of 3,252 calories per day.

Moderate Carb (30/35/35)
206g
protein

107g
fats

241g
carbs
Lower Carb (40/40/20)
275g
protein

122g
fats

138g
carbs
Higher Carb (30/20/50)
206g
protein

61g
fats

344g
carbs

These macronutrient values reflect your bulking calories of 3,752 calories per day, which is +500 calories per day from your maintenance of 3,252 calories per day.

Moderate Carb (30/35/35)
281g
protein

146g
fats

328g
carbs
Lower Carb (40/40/20)
375g
protein

167g
fats

188g
carbs
Higher Carb (30/20/50)
281g
protein

83g
fats

469g
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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