YOUR STATS

You are a 22 year old male who is 185 cm tall and weighs 74 kg 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, click here

Your Maintenance Calories

2,776
calories per day

19,435
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,776 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 1,791 calories per day
Sedentary 2,150 calories per day
Light Exercise 2,463 calories per day
Moderate Exercise 2,776 calories per day
Heavy Exercise 3,090 calories per day
Athlete 3,403 calories per day

Ideal Weight: 74-83 kg

Your ideal body weight is estimated to be between 74-83 kg 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) 83 kg
B.J. Devine Formula (1974) 80 kg
J.D. Robinson Formula (1983) 76 kg
D.R. Miller Formula (1983) 74 kg

BMI Score: 21.6

Your BMI is 21.6, which means you are classified as Normal Weight

🔥 People who use this simple tool 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 85 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 89 kg at 10% body fat & 94 kg 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 2,776 calories per day.


Moderate Carb (30/35/35)
208g
protein

108g
fats

243g
carbs
Lower Carb (40/40/20)
278g
protein

123g
fats

139g
carbs
Higher Carb (30/20/50)
208g
protein

62g
fats

347g
carbs

These macronutrient values reflect your cutting calories of 2,276 calories per day, which is a 500 calorie per day deficit from your maintenance of 2,776 calories per day.

Moderate Carb (30/35/35)
171g
protein

89g
fats

199g
carbs
Lower Carb (40/40/20)
228g
protein

101g
fats

114g
carbs
Higher Carb (30/20/50)
171g
protein

51g
fats

285g
carbs

These macronutrient values reflect your bulking calories of 3,276 calories per day, which is +500 calories per day from your maintenance of 2,776 calories per day.

Moderate Carb (30/35/35)
246g
protein

127g
fats

287g
carbs
Lower Carb (40/40/20)
328g
protein

146g
fats

164g
carbs
Higher Carb (30/20/50)
246g
protein

73g
fats

410g
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 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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