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    Calories Needed For A 22 Year Old, 85 KG Female

    Uploaded by

    Agista Annisa

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    TDEE Calculator

    YOUR STATS
    You are a 22 year old female who is 155 cm tall and weighs
    85 kg while doing Light Exercise.

    Your Maintenance Calories

    1,569
    calories per day

    10,983
    calories per week

    Based on your stats, the best estimate for your maintenance


    calories is
    1,569 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 1,141 calories per day

    Sedentary 1,369 calories per day

    Light Exercise 1,569 calories per day

    Moderate Exercise 1,769 calories per day

    Heavy Exercise 1,968 calories per day

    Athlete 2,168 calories per day

    Ideal Weight: 48-54 kg


    Your ideal body weight is estimated to be between 48-54
    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) 48 kg

    B.J. Devine Formula (1974) 48 kg

    J.D. Robinson Formula (1983) 51 kg

    D.R. Miller Formula (1983) 54 kg


    BMI Score: 35.4
    Your BMI is 35.4, which means you are classified as
    Obese…

    People who use this amazingly simple tool 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 1,569 calories per day.

    Moderate Carb (30/35/35)

    118g
    protein

    61g
    fats

    137g
    carbs

    Lower Carb (40/40/20)

    157g
    protein

    70g
    fats

    78g
    carbs

    Higher Carb (30/20/50)

    118g
    protein

    35g
    fats

    196g
    carbs

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

    Not sure what to eat? Noom 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 Food scale

    Bathroom Scale
    You'll need a bathroom scale to periodically weigh
    yourself so you can track your results.

    Check out this bathroom scale

    MyFitnessPal App
    You'll need to enter everything you eat into a calorie
    tracker app like MyFitnessPal

    MyFitnessPal is free and works on iOS/Android. Find it


    in the app store

    Alternative: Cronometer is really good for tracking your


    micronutrients to find deficiencies

    2 Supplements Every Woman 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. 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

    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

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