TDEE Calculator

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YOUR STATS Like Share

You are a 18 year old male who is 5 feet 10 inches tall

and weighs 165 lbs while doing Heavy Exercise.

Your Maintenance Calories

2,925
calories per day

20,475
calories per week

Based on your stats, the best estimate for your

maintenance calories is
2,925 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 1,696 calories per day

Sedentary 2,035 calories per day

Light Exercise 2,331 calories per day

Moderate Exercise 2,628 calories per day

Heavy Exercise 2,925 calories per day

Athlete 3,222 calories per day

Ideal Weight: 155-165 lbs

Your ideal body weight is estimated to be between
155-165 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) 165 lbs

B.J. Devine Formula (1974) 161 lbs

J.D. Robinson Formula (1983) 157 lbs

D.R. Miller Formula (1983) 155 lbs

BMI Score: 23.7

Your BMI is 23.7, 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 172 lbs at 5% body fat. Most people have no desire
to be 5% body fat though, so you'd be 181 lbs at 10%
body fat & 189 lbs 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 bulking

calories of 3,425 calories per day, which is +500
calories per day from your maintenance of 2,925
calories per day.

Moderate Carb (30/35/35)

257g
protein

133g
fats

300g
carbs

Lower Carb (40/40/20)

342g
protein

152g
fats

171g
carbs

Higher Carb (30/20/50)

257g
protein

76g
fats

428g
carbs

There are 4 calories per gram of both protein and

carbohydrates, and 9 calories per gram of fats.

Not sure what to eat? G-Plans.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 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).

Want to optimize your vitamin intake? This tool will

provide you with personalized recommendations.

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