Nikola Simeonov's TDEE Stats:

You are a 22 year old male who is 166 cm tall and weighs 65 kg while being Heavy
Exercise

Your Maintenance Calories

2,770 19,387
Calories Per Day Calories Per Week

Based on your stats, the best estimate for your maintenance calories is 2,770 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 1,606 calories per day

Sedentary 1,927 calories per day

Light Exercise 2,208 calories per day

Moderate Exercise 2,489 calories per day

Heavy Exercise 2,770 calories per day

Athlete 3,050 calories per day

Ideal Weight: 62 - 64 kg
Your ideal body weight is estimated to be between 62 - 64 kg based on the various formulas listed
below. These formulas are based on your height and represent averages so dont take them too
seriously especially if you lift weights.

G.J. Hamwi Formula (1964) 62 kg

B.J. Devine Formula (1974) 62 kg

J.D. Robinson Formula (1983) 62 kg

D.R. Miller Formula (1983) 64 kg

BMI Score: 23.6
Your BMI is 23.6 , which means you are classified as Normal Weight

18.5 or less Underweight

18.5 – 24.99 Normal Weight

25 – 29.99 Overweight

30+ Obese

Maximum Muscular Potential

According to Martin Berkhan's formula your maximum muscular potential is 66 kg at 5% body fat.
Most people have no desire to be 5% body fat though, so you'd be 69 kg at 10% body fat & 73 kg at
15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients
30P/35F/35C means 30% protein, 35% fats, 35% carbs

These macronutrient values reflect your maintenance calories of 2,770 calories per day.

Moderate Carb Lower Carb Higher Carb

Maintenance
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 208g 277g 208g

Fats 108g 123g 62g
Carbs 242g 139g 346g

These macronutrient values reflect your cutting calories of 2,270 calories per day, which is a
500 calorie per day deficit from your maintenance of 2,770 calories per day.

Moderate Carb Lower Carb Higher Carb

Cutting
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 170g 227g 170g

Fats 88g 101g 50g
 Moderate Carb Lower Carb Higher Carb
Cutting
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Carbs 199g 114g 284g

These macronutrient values reflect your bulking calories of 3,270 calories per day, which is
+500 calories per day from your maintenance of 2,770 calories per day.

Moderate Carb Lower Carb Higher Carb

Bulking
(30P/35F/35C) (40P/40F/20C) (30P/20F/50C)

Protein 245g 327g 245g

Fats 127g 145g 73g
Carbs 286g 164g 409g

Note: There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

This report is generated on Wed Aug 09 2023 16:16:39 GMT+0300 (Eastern European Summer Time) using FitnessVolt TDEE calculator.
To calculate a new report please visit https://fitnessvolt.com/tdee-calculator or scan the below QR.