YOUR STATS Like Share

You are a 18 year old female who is 170 cm tall and weighs 50 kg while being Sedentary.

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 (https://tdeecalculator.net/link/?id=caliper&c=ID)

Your Maintenance Calories

1,574
calories per day

11,017
calories per week

Based on your stats, the best estimate for your maintenance calories is
1,574 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 1,312 calories per day

Sedentary 1,574 calories per day

Light Exercise 1,803 calories per day

Moderate Exercise 2,033 calories per day

Heavy Exercise 2,262 calories per day

Athlete 2,492 calories per day

Ideal Weight: 61-63 kg

Your ideal body weight is estimated to be between 61-63 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) 61 kg

B.J. Devine Formula (1974) 61 kg

J.D. Robinson Formula (1983) 61 kg

D.R. Miller Formula (1983) 63 kg

BMI Score: 17.3
Your BMI is 17.3, which means you are classified as Underweight…

People who use this simple tool (https://tdeecalculator.net/link/?id=foodscale&c=ID) 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

Macronutrients

Maintenance Cutting Bulking

These macronutrient values reflect your maintenance calories of 1,574 calories per day.

Moderate Carb (30/35/35)

118g (472 calories)

protein

61g (549 calories)

fats

138g (552 calories)

carbs

Lower Carb (40/40/20)

157g (628 calories)

protein

70g (630 calories)

 fats

79g (316 calories)

carbs

Higher Carb (30/20/50)

118g (472 calories)

protein

35g (315 calories)

fats

197g (788 calories)

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 (https://tdeecalculator.net/link.php?

id=eatthismuch&a=18&b=17&c=ID&d=mobile&g=female) will automatically generate perfect meal
plans for you

Calorie Tracking Tools

There are only 3 tools required for tracking your calories effectively…

(https://tdeecalculator.net/link/?id=foodscale&c=ID)
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 (https://tdeecalculator.net/link/?id=foodscale&c=ID)

 (https://tdeecalculator.net/link/?id=bathroomscale&c=ID)
Bathroom Scale
You'll need a bathroom scale to periodically weigh yourself so you can track your results.

Check out this bathroom scale (https://tdeecalculator.net/link/?id=bathroomscale&c=ID)

(http://myfitnesspal.com)
MyFitnessPal App
You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal

MyFitnessPal (http://myfitnesspal.com) is free and works on iOS/Android. Find it in the app

store

Alternative: Cronometer (https://tdeecalculator.net/link.php?

id=cronometer&a=18&b=17&c=ID&d=mobile&g=female) is really good for tracking your
micronutrients to find deficiencies

2 Supplements Every Woman Should Take

(https://tdeecalculator.net/link/?id=fishoil&c=ID)
 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 (https://tdeecalculator.net/link/?id=fishoil&c=ID). 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 .

(https://tdeecalculator.net/link/?id=vitamind&c=ID)
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
(https://tdeecalculator.net/link/?id=vitamind&c=ID) 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

 (https://tdeecalculator.net/link.php?id=fitbodios&a=18&b=17&c=ID&d=mobile&g=female)
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 (https://tdeecalculator.net/link.php?
id=fitbodios&a=18&b=17&c=ID&d=mobile&g=female)

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