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  • Calories Needed For A 19 Year Old, 81 KG Male

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    Doaa Dodey
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    This document provides a calorie and macronutrient breakdown for a 19-year old male who is 154cm tall, weighs 81kg, and exercises heavily. It estimates his maintenance calories at 2,359 per day based on the Katch-McArdle formula. It also lists his ideal weight range as 50-57kg and BMI of 34.2, meaning he is obese. Recommendations include taking fish oil and vitamin D supplements daily and tracking calories with a food scale, bathroom scale, and MyFitnessPal app.

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    This document provides a calorie and macronutrient breakdown for a 19-year old male who is 154cm tall, weighs 81kg, and exercises heavily. It estimates his maintenance calories at 2,359 per day based on the Katch-McArdle formula. It also lists his ideal weight range as 50-57kg and BMI of 34.2, meaning he is obese. Recommendations include taking fish oil and vitamin D supplements daily and tracking calories with a food scale, bathroom scale, and MyFitnessPal app.

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    42 views1 page

    Calories Needed For A 19 Year Old, 81 KG Male

    Uploaded by

    Doaa Dodey
    This document provides a calorie and macronutrient breakdown for a 19-year old male who is 154cm tall, weighs 81kg, and exercises heavily. It estimates his maintenance calories at 2,359 per day based on the Katch-McArdle formula. It also lists his ideal weight range as 50-57kg and BMI of 34.2, meaning he is obese. Recommendations include taking fish oil and vitamin D supplements daily and tracking calories with a food scale, bathroom scale, and MyFitnessPal app.

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    of 1

    TDEE Calculator

    YOUR STATS Like Share

    You are a 19 year old male who is 154 cm tall and


    weighs 81 kg while doing Heavy Exercise.

    Your Maintenance Calories

    2,359
    calories per day

    16,510
    calories per week

    Based on your stats, the best estimate for your


    maintenance calories is
    2,359 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 1,367 calories per day

    Sedentary 1,641 calories per day

    Light Exercise 1,880 calories per day

    Moderate Exercise 2,119 calories per day

    Heavy Exercise 2,359 calories per day

    Athlete 2,598 calories per day

    Ideal Weight: 50-57 kg


    Your ideal body weight is estimated to be between
    50-57 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) 50 kg

    B.J. Devine Formula (1974) 51 kg

    J.D. Robinson Formula (1983) 53 kg

    D.R. Miller Formula (1983) 57 kg

    BMI Score: 34.2


    Your BMI is 34.2, which means you are classified as
    Obese…

    People who use this simple tool 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

    Maximum Muscular Potential


    How ripped could you get? According to Martin
    Berkhan's formula, your maximum muscular potential
    is 54 kg at 5% body fat. Most people have no desire to
    be 5% body fat though, so you'd be 57 kg at 10%
    body fat & 59 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 2,359 calories per day.

    Moderate Carb (30/35/35)

    177g
    protein

    92g
    fats

    206g
    carbs

    Lower Carb (40/40/20)

    236g
    protein

    105g
    fats

    118g
    carbs

    Higher Carb (30/20/50)

    177g
    protein

    52g
    fats

    295g
    carbs

    There are 4 calories per gram of both protein and


    carbohydrates, and 9 calories per gram of fats.

    Not sure what to eat? EatThisMuch.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 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 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. 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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