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TDEE
TDEE
You are a 19 year old male who is 185 cm tall and weighs 75 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, click here (https://tdeecalculator.net/link/?id=caliper&c=MA)
2,180
calories per day
15,257
calories per week
Based on your stats, the best estimate for your maintenance calories is
2,180 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.
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weight versus people who don't.
25 – 29.99 Overweight
30+ Obese
How ripped could you get? According to Martin Berkhan's formula (http://www.leangains.com/2010/12/maximum-muscular-
potential.html), your maximum muscular potential is 85 kg at 5% body fat. Most people have no desire to be 5% body fat though, so
you'd be 89 kg at 10% body fat & 94 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 maintenance calories of 2,180 calories per day.
There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.
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10/8/2017 Calories Needed for a 19 year old, 75 kg Male
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Food Scale
You'll need a food scale to accurately measure the calories of the food you're eating (most people underestimate big time!)
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Bathroom Scale
You'll need a bathroom scale to periodically weigh yourself so you can track your results.
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MyFitnessPal App
You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal
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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
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