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    Calories Needed For A 20 Year Old, 56 KG Male

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    Rafael Kutzke

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    Calories Needed For A 20 Year Old, 56 KG Male

    Uploaded by

    Rafael Kutzke
    1 views1 page

    Original Title

    Calories Needed for a 20 Year Old, 56 Kg Male

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1 views1 page

    Calories Needed For A 20 Year Old, 56 KG Male

    Uploaded by

    Rafael Kutzke

    Copyright:

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

    TDEE Calculator

    YOUR STATS Like Share

    You are a 20 year old male who is 165 cm tall and


    weighs 56 kg while doing Light 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

    2,057
    calories per day

    14,401
    calories per week

    Based on your stats, the best estimate for your


    maintenance calories is
    2,057 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 1,496 calories per day

    Sedentary 1,796 calories per day

    Light Exercise 2,057 calories per day

    Moderate Exercise 2,319 calories per day

    Heavy Exercise 2,581 calories per day

    Athlete 2,843 calories per day

    Ideal Weight: 61-63 kg


    Your ideal body weight is estimated to be between 61-
    63 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) 61 kg

    B.J. Devine Formula (1974) 61 kg

    J.D. Robinson Formula (1983) 61 kg

    D.R. Miller Formula (1983) 63 kg

    BMI Score: 20.6


    Your BMI is 20.6, which means you are classified as
    Normal Weight…

    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

    Maximum Muscular Potential


    How ripped could you get? According to Martin
    Berkhan's formula, your maximum muscular potential is
    65 kg at 5% body fat. Most people have no desire to be
    5% body fat though, so you'd be 68 kg at 10% body fat
    & 72 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 cutting calories


    of 1,557 calories per day, which is a 500 calorie per day
    deficit from your maintenance of 2,057 calories per day.

    Moderate Carb (30/35/35)

    117g
    protein

    61g
    fats

    136g
    carbs

    Lower Carb (40/40/20)

    156g
    protein

    69g
    fats

    78g
    carbs

    Higher Carb (30/20/50)

    117g
    protein

    35g
    fats

    195g
    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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