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YOUR STATS Like 63K Share
You are a 29 year old female who is 5 feet 3 inches tall and weighs 200 lbs 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 from Amazon,
click here ([Link]
Your Maintenance Calories
1,922
calories per day
13,451
calories per week
Based on your stats, the best estimate for your maintenance calories is
1,922 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 1,601 calories per day
Sedentary 1,922 calories per day
Light Exercise 2,202 calories per day
Moderate Exercise 2,482 calories per day
Heavy Exercise 2,762 calories per day
Athlete 3,042 calories per day
Ideal Weight: 115-126 lbs
Your ideal body weight is estimated to be between 115-126 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) 115 lbs
B.J. Devine Formula (1974) 116 lbs
J.D. Robinson Formula (1983) 119 lbs
D.R. Miller Formula (1983) 126 lbs
BMI Score: 35.4
Your BMI is 35.4, which means you are classified as Obese…
🔥 People who use this simple tool ([Link]
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d827f03151e4&pf_rd_r=RAD5Q4QNH45S6CVMC1N6&pd_rd_wg=D6gX7&pd_rd_r=5791d0cb-04b8-410c-8ef8-
59a89bea7e4f&pd_rd_i=B01JK4OEHQ&th=1&linkCode=ll1&tag=tdeecalc-
20&linkId=389d5526b5bc74af9a465c6a914df3d2&language=en_US&ref_=as_li_ss_tl) from Amazon 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
Macronutrients
Maintenance Cutting Bulking
These macronutrient values reflect your maintenance calories of 1,922 calories per day.
Moderate Carb (30/35/35)
144g (576 calories)
protein
75g (675 calories)
fats
168g (672 calories)
carbs
Lower Carb (40/40/20)
192g (768 calories)
protein
85g (765 calories)
fats
96g (384 calories)
carbs
Higher Carb (30/20/50)
144g (576 calories)
protein
43g (387 calories)
fats
240g (960 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? [Link] ([Link]
id=eatthismuch&a=29&b=35&c=US&d=desktop&g=female&cals=1921.5708) will automatically generate perfect meal plans for you 💪
Calorie Tracking Tools
There are only 3 tools required for tracking your calories effectively…
([Link]
id=[Link].568f3b6b-5aad-4bfd-98ee-d827f03151e4&pf_rd_p=568f3b6b-5aad-4bfd-98ee-
d827f03151e4&pf_rd_r=RAD5Q4QNH45S6CVMC1N6&pd_rd_wg=D6gX7&pd_rd_r=5791d0cb-04b8-410c-8ef8-
59a89bea7e4f&pd_rd_i=B01JK4OEHQ&th=1&linkCode=ll1&tag=tdeecalc-
20&linkId=389d5526b5bc74af9a465c6a914df3d2&language=en_US&ref_=as_li_ss_tl)
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 ([Link]
pd_rd_w=8XwmZ&content-id=[Link].568f3b6b-5aad-4bfd-98ee-d827f03151e4&pf_rd_p=568f3b6b-5aad-4bfd-98ee-
d827f03151e4&pf_rd_r=RAD5Q4QNH45S6CVMC1N6&pd_rd_wg=D6gX7&pd_rd_r=5791d0cb-04b8-410c-8ef8-
59a89bea7e4f&pd_rd_i=B01JK4OEHQ&th=1&linkCode=ll1&tag=tdeecalc-
20&linkId=389d5526b5bc74af9a465c6a914df3d2&language=en_US&ref_=as_li_ss_tl) on Amazon
([Link]
Bathroom Scale
You'll need a bathroom scale to periodically weigh yourself so you can track your results.
Check out this EatSmart bathroom scale ([Link]
tag=tdeecalc-20) on Amazon
([Link]
MyFitnessPal App
You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal
MyFitnessPal ([Link] is what most people use and works on iOS/Android.
Alternative: Cronometer ([Link] is really good for
tracking your micronutrients to find deficiencies
2 Supplements Every Woman Should Take
([Link]
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
([Link] 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 .
([Link]
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
([Link] 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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