TDEE Calculator

YOUR STATS Like Share

You are a 28 year old male who is 163 cm tall and

weighs 79 kg while doing Light Exercise.

Your Maintenance Calories

2,151
calories per day

15,058
calories per week

Based on your stats, the best estimate for your

maintenance calories is
2,151 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 1,564 calories per day

Sedentary 1,877 calories per day

Light Exercise 2,151 calories per day

Moderate Exercise 2,425 calories per day

Heavy Exercise 2,699 calories per day

Athlete 2,973 calories per day

Ideal Weight: 59-62 kg

Your ideal body weight is estimated to be between
59-62 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) 59 kg

B.J. Devine Formula (1974) 60 kg

J.D. Robinson Formula (1983) 60 kg

D.R. Miller Formula (1983) 62 kg

BMI Score: 29.7
Your BMI is 29.7, which means you are classified as
Overweight…

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 63 kg at 5% body fat. Most people have no desire to
be 5% body fat though, so you'd be 66 kg at 10%
body fat & 69 kg at 15% body fat. These numbers are
good goals to aim for if you are bulking up!

Macronutrients

Maintenance Cutting Bulking

These macronutrient values reflect your cutting

calories of 1,651 calories per day, which is a 500
calorie per day deficit from your maintenance of 2,151
calories per day.

Moderate Carb (30/35/35)

124g
protein

64g
fats

144g
carbs

Lower Carb (40/40/20)

165g
protein

73g
fats

83g
carbs

Higher Carb (30/20/50)

124g
protein

37g
fats

206g
carbs

There are 4 calories per gram of both protein and

carbohydrates, and 9 calories per gram of fats.

Not sure what to eat? EatThisMuch.com 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 Food scale

Bathroom Scale
You'll need a bathroom scale to periodically weigh
yourself so you can track your results.

Check out this bathroom scale

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. 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).

Recommended Workout App

Fitbod Gym & Home Workout Log

Fitbod creates a personalized workout plan to suit
your needs, no matter what kind of equipment
you have access to.

custom workout programs (bodyweight

training, lifting weights, cardio, or a
combination of all three)
video demonstrations and descriptions of
the exercises
track reps, sets, weights, and progress
(supports progressive overloading
protocols)
A monthly subscription is $9.99 and a
yearly subscription is $59.99
Download

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