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  • Calories Needed For A 30 Year Old, 96 KG Male

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    Hussain Alsanona
    18 views2 pages
    This website provides a calorie and macronutrient calculator based on user stats and activity level. It estimates maintenance calories and ideal weight ranges. Supplement recommendations include omega-3 fish oil for balanced omega fatty acids and vitamin D due to widespread deficiencies. Food scale, bathroom scale, and calorie tracking app are suggested for accurate calorie counting.

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    Calories Needed for a 30 year old, 96 kg Male

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    This website provides a calorie and macronutrient calculator based on user stats and activity level. It estimates maintenance calories and ideal weight ranges. Supplement recommendations include omega-3 fish oil for balanced omega fatty acids and vitamin D due to widespread deficiencies. Food scale, bathroom scale, and calorie tracking app are suggested for accurate calorie counting.

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    18 views2 pages

    Calories Needed For A 30 Year Old, 96 KG Male

    Uploaded by

    Hussain Alsanona
    This website provides a calorie and macronutrient calculator based on user stats and activity level. It estimates maintenance calories and ideal weight ranges. Supplement recommendations include omega-3 fish oil for balanced omega fatty acids and vitamin D due to widespread deficiencies. Food scale, bathroom scale, and calorie tracking app are suggested for accurate calorie counting.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    YOUR STATS Like 59K Share

    Questions or comments? Email me at [email protected]


    (mailto:[email protected])
    You're a 30 y/o Male who is 180 cm tall & weighs 96 kg with Moderate Exercise 30.7 % Re-Calculate
    optional

    Your Maintenance Calories Based on your stats, the best estimate for your maintenance calories is
    2,801 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

    2,801 shows the difference if you were to have selected a different activity level.

    Basal Metabolic Rate 1,807 calories per day


    calories per day

    Sedentary 2,168 calories per day

    Light Exercise 2,485 calories per day

    19,606 Moderate Exercise 2,801 calories per day


    calories per week
    Heavy Exercise 3,117 calories per day

    Athlete 3,433 calories per day

    Ideal Weight: 72-77 kg BMI Score: 29.6


    Your ideal body weight is estimated to be between 72-77 Your BMI is 29.6, 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
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    you lift weights.
    Amazon lose significantly more weight versus people who
    G.J. Hamwi Formula (1964) 77 kg don't.

    B.J. Devine Formula (1974) 75 kg 18.5 or less Underweight

    J.D. Robinson Formula (1983) 73 kg 18.5 – 24.99 Normal Weight

    D.R. Miller Formula (1983) 72 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 80 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 84 kg at 10% body
    fat & 88 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 2,801 calories per day.

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

    210g (840 280g (1120 210g (840


    calories) calories) calories)
    protein protein protein

    109g (981 124g (1116 62g (558


    calories) calories) calories)
    fats fats fats

    245g (980 140g (560 350g (1400


    calories) calories) calories)
    carbs carbs carbs

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

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    id=eatthismuch&a=30&b=30&c=SA&d=desktop&g=male&cals=2800.85744) 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!)

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    Bathroom Scale
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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=30&b=30&c=SA&d=desktop&g=male) is what most people use and works
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    on iOS/Android.

    Alternative: Cronometer (https://tdeecalculator.net/link.php?


    id=cronometer&a=30&b=30&c=SA&d=desktop&g=male) 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
    (https://tdeecalculator.net/link/?
    (https://tdeecalculator.net/link/?id=fishoil&c=SA). Note: Fish oil pills do go rotten, so if you have
    id=fishoil&c=SA)
    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=SA) supplement. Note: Vitamin-D is a fat
    (https://tdeecalculator.net/link/?
    id=vitamind&c=SA) 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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