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  • Calories Needed For A 18 Year Old, 50 KG Male

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    This document provides information about calculating a person's total daily energy expenditure (TDEE) and recommendations for macronutrient intake and supplements based on their stats. It estimates the user's TDEE at 2,310 calories per day based on their age, height, weight and activity level. It also provides ideal weight ranges and body composition targets. Recommendations include a food scale, bathroom scale, MyFitnessPal app, omega-3 supplement and vitamin D supplement.

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    Calories Needed for a 18 year old, 50 kg Male

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    This document provides information about calculating a person's total daily energy expenditure (TDEE) and recommendations for macronutrient intake and supplements based on their stats. It estimates the user's TDEE at 2,310 calories per day based on their age, height, weight and activity level. It also provides ideal weight ranges and body composition targets. Recommendations include a food scale, bathroom scale, MyFitnessPal app, omega-3 supplement and vitamin D supplement.

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    7 views1 page

    Calories Needed For A 18 Year Old, 50 KG Male

    Uploaded by

    babble-silvers.03
    This document provides information about calculating a person's total daily energy expenditure (TDEE) and recommendations for macronutrient intake and supplements based on their stats. It estimates the user's TDEE at 2,310 calories per day based on their age, height, weight and activity level. It also provides ideal weight ranges and body composition targets. Recommendations include a food scale, bathroom scale, MyFitnessPal app, omega-3 supplement and vitamin D supplement.

    Copyright:

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

    TDEE Calculator

    HVIDOVRE VS AGF
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    Superligaen | Kampresultat | 6. Aug. 14.00
    Spillemyndighedens hjælpelinje: StopSpillet.dk | Selvudelukkelse:
    ROFUS.NU | Spil ansvarligt | 18+

    YOUR STATS
    You are a 18 year old male who is 172 cm tall and
    weighs 50 kg while doing Moderate Exercise.

    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 with calipers from Amazon, click here

    Your Maintenance Calories

    2,310
    calories per day

    16,167
    calories per week

    Based on your stats, the best estimate for your


    maintenance calories is
    2,310 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.

    Basal Metabolic Rate 1,490 calories per day

    Sedentary 1,788 calories per day

    Light Exercise 2,049 calories per day

    Moderate Exercise 2,310 calories per day

    Heavy Exercise 2,570 calories per day

    Athlete 2,831 calories per day

    Ideal Weight: 67-69 kg


    Your ideal body weight is estimated to be between
    67-69 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) 69 kg

    B.J. Devine Formula (1974) 68 kg

    J.D. Robinson Formula (1983) 67 kg

    D.R. Miller Formula (1983) 67 kg

    BMI Score: 16.9


    Your BMI is 16.9, which means you are classified as
    Underweight…

    People who use this simple tool from Amazon are


    usually in significantly better shape versus people who
    don't.

    18.5 or less Underweight

    18.5 – 24.99 Normal Weight

    25 – 29.99 Overweight

    30+ Obese

    Kiehl's® Calendula Serie


    Prøv Kiehl's® Calendula-serie i dag og
    få 5 gratis vareprøver til din
    hudplejerutine.

    Kiehl's

    Åbn

    Maximum Muscular Potential


    How ripped could you get? According to Martin
    Berkhan's formula, your maximum muscular potential
    is 72 kg at 5% body fat. Most people have no desire to
    be 5% body fat though, so you'd be 76 kg at 10%
    body fat & 79 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 2,310 calories per day.

    Moderate Carb (30/35/35)

    173g
    protein

    90g
    fats

    202g
    carbs

    Lower Carb (40/40/20)

    231g
    protein

    103g
    fats

    115g
    carbs

    Higher Carb (30/20/50)

    173g
    protein

    51g
    fats

    289g
    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).

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    Amazon.com.

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