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  • Calories Needed For A 23 Year Old, 77 KG Male

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    Brenno Costa
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    This document provides calorie and macronutrient recommendations for a 23 year old, 77kg male who is 170cm tall and 16% body fat. It estimates his maintenance calorie needs to be 2,121 calories per day based on his stats and a sedentary activity level. It also provides his ideal weight range, maximum muscular potential, and recommends tracking calories with a food scale, bathroom scale, and MyFitnessPal app. Finally, it recommends two supplements: fish oil for omega-3s and vitamin D.

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    This document provides calorie and macronutrient recommendations for a 23 year old, 77kg male who is 170cm tall and 16% body fat. It estimates his maintenance calorie needs to be 2,121 calories per day based on his stats and a sedentary activity level. It also provides his ideal weight range, maximum muscular potential, and recommends tracking calories with a food scale, bathroom scale, and MyFitnessPal app. Finally, it recommends two supplements: fish oil for omega-3s and vitamin D.

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    © All Rights Reserved
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    19 views3 pages

    Calories Needed For A 23 Year Old, 77 KG Male

    Uploaded by

    Brenno Costa
    This document provides calorie and macronutrient recommendations for a 23 year old, 77kg male who is 170cm tall and 16% body fat. It estimates his maintenance calorie needs to be 2,121 calories per day based on his stats and a sedentary activity level. It also provides his ideal weight range, maximum muscular potential, and recommends tracking calories with a food scale, bathroom scale, and MyFitnessPal app. Finally, it recommends two supplements: fish oil for omega-3s and vitamin D.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Calories Needed for a 23 year old, 77 kg Male 19/04/23, 19:34

     this website is secured by 256-bit encryption

    YOUR STATS Questions or comments? Email me at [email protected] (mailto:[email protected])

    bodyfat

    You're a 23 y/o Male who is 170 cm tall & weighs 77 kg being Sedentary 16 % Re-Calculate
    optional

    Your Maintenance Calories Based on your stats, the best estimate for your maintenance calories is
    2,121 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

    2,121 shows the difference if you were to have selected a different activity level.

    Basal Metabolic Rate 1,767 calories per day


    calories per day

    Sedentary 2,121 calories per day

    Light Exercise 2,430 calories per day

    14,844 Moderate Exercise 2,739 calories per day


    calories per week
    Heavy Exercise 3,048 calories per day

    Athlete 3,357 calories per day

    Ideal Weight: 65-67 kg BMI Score: 26.6


    Your ideal body weight is estimated to be between 65-67 Your BMI is 26.6, which means you are classified as
    kg based on the various formulas listed below. These Overweight…
    formulas are based on your height and represent
    People who use this simple tool
    averages so don't take them too seriously, especially if
    (https://tdeecalculator.net/link/?id=foodscale&c=PT) from
    you lift weights.
    Amazon are usually in significantly better shape versus
    G.J. Hamwi Formula (1964) 67 kg people who don't.

    B.J. Devine Formula (1974) 66 kg 18.5 or less Underweight

    J.D. Robinson Formula (1983) 65 kg 18.5 – 24.99 Normal Weight

    D.R. Miller Formula (1983) 66 kg 25 – 29.99 Overweight

    30+ Obese

    Maximum Muscular Potential


    How ripped could you get? According to Martin Berkhan's formula (https://archive.is/xyrPA), your maximum muscular
    potential is 70 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 74 kg at 10% body
    fat & 77 kg at 15% body fat. These numbers are good goals to aim for if you are bulking up!

    Macronutrients
    Maintenance Cutting Bulking 30/35/35 means 30% protein, 35% fats, 35% carbs

    These macronutrient values reflect your maintenance calories of 2,121 calories per day.

    Moderate Carb (30/35/35) Lower Carb (40/40/20) Higher Carb (30/20/50)

    159g (636 212g (848 159g (636


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    Calories Needed for a 23 year old, 77 kg Male 19/04/23, 19:34

    calories) calories) calories)


    protein protein protein

    82g (738 94g (846 47g (423


    calories) calories) calories)
    fats fats fats

    186g (744 106g (424 265g (1060


    calories) calories) calories)
    carbs carbs 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 (https://tdeecalculator.net/link.php?


    id=eatthismuch&a=23&b=27&c=PT&d=desktop&g=male&cals=2120.5056) 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
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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

    MyFitnessPal (https://tdeecalculator.net/link.php?
    id=myfitnesspal&a=23&b=27&c=PT&d=desktop&g=male) is what most people use and works
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    Alternative: Cronometer (https://tdeecalculator.net/link.php?


    id=cronometer&a=23&b=27&c=PT&d=desktop&g=male) is really good for tracking your
    micronutrients to find deficiencies

    2 Supplements Every Man Should Take

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    Calories Needed for a 23 year old, 77 kg Male 19/04/23, 19:34

    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
    (https://tdeecalculator.net/link/?
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    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
    (https://tdeecalculator.net/link/?id=vitamind&c=PT) supplement. Note: Vitamin-D is a fat
    (https://tdeecalculator.net/link/?
    id=vitamind&c=PT) 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 (https://vitamincalculator.net/) will provide you with personalized
    recommendations.

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