Scribd Logo
Upload

Welcome to Scribd!

  • 121 views

    Calories Needed For A 19 Year Old, 59 KG Female

    Uploaded by

    Mutiarahmawati Mootalu
    Hokeyy

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Calories Needed For A 19 Year Old, 59 KG Female

    Uploaded by

    Mutiarahmawati Mootalu
    121 views7 pages
    Hokeyy

    Original Title

    Calories Needed for a 19 year old, 59 kg Female

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Hokeyy

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    121 views7 pages

    Calories Needed For A 19 Year Old, 59 KG Female

    Uploaded by

    Mutiarahmawati Mootalu
    Hokeyy

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    YOUR STATS Like Share

    You are a 19 year old female who is 150 cm tall and weighs 59 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,
    click here (https://tdeecalculator.net/link/?id=caliper&c=ID)

    Your Maintenance Calories

    1,748
    calories per day

    12,238
    calories per week

    Based on your stats, the best estimate for your maintenance calories is
    1,748 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 1,272 calories per day

    Sedentary 1,526 calories per day

    Light Exercise 1,748 calories per day

    Moderate Exercise 1,971 calories per day

    Heavy Exercise 2,193 calories per day

    Athlete 2,416 calories per day


    Ideal Weight: 43-52 kg
    Your ideal body weight is estimated to be between 43-52 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) 43 kg

    B.J. Devine Formula (1974) 43 kg

    J.D. Robinson Formula (1983) 47 kg

    D.R. Miller Formula (1983) 52 kg

    BMI Score: 26.2


    Your BMI is 26.2, which means you are classified as Overweight…

    People who use this simple tool (https://tdeecalculator.net/link/?id=foodscale&c=ID) 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

    Macronutrients
    Maintenance Cutting Bulking

    These macronutrient values reflect your maintenance calories of 1,748 calories per day.
    Moderate Carb (30/35/35)

    131g (524 calories)


    protein

    68g (612 calories)


    fats

    153g (612 calories)


    carbs

    Lower Carb (40/40/20)

    175g (700 calories)


    protein

    78g (702 calories)


    fats

    87g (348 calories)


    carbs

    Higher Carb (30/20/50)

    131g (524 calories)


    protein

    39g (351 calories)


    fats

    219g (876 calories)


    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=19&b=26&c=ID&d=mobile&g=female&cals=1748.3125) will automatically
    generate perfect meal plans for you

    Calorie Tracking Tools


    There are only 3 tools required for tracking your calories effectively…

    (https://tdeecalculator.net/link/?id=foodscale&c=ID)
    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 (https://tdeecalculator.net/link/?id=foodscale&c=ID)

    (https://tdeecalculator.net/link/?id=bathroomscale&c=ID)
    Bathroom Scale
    You'll need a bathroom scale to periodically weigh yourself so you can track your results.

    Check out this bathroom scale (https://tdeecalculator.net/link/?id=bathroomscale&c=ID)


    (http://myfitnesspal.com)
    MyFitnessPal App
    You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal

    MyFitnessPal (http://myfitnesspal.com) is free and works on iOS/Android. Find it in the app


    store

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


    id=cronometer&a=19&b=26&c=ID&d=mobile&g=female) is really good for tracking your
    micronutrients to find deficiencies

    2 Supplements Every Woman Should Take

    (https://tdeecalculator.net/link/?id=fishoil&c=ID)
    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/?id=fishoil&c=ID). 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 .

    (https://tdeecalculator.net/link/?id=vitamind&c=ID)
    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=ID) 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).

    Recommended Workout App

    (https://tdeecalculator.net/link.php?id=fitbodios&a=19&b=26&c=ID&d=mobile&g=female)
    Fitbod Gym & Home Workout Log
    Fitbod creates a personalized workout plan to suit your needs, no matter what kind of
    equipment you have access to.

    custom workout programs (bodyweight training, lifting weights, cardio, or a combination


    of all three)
    video demonstrations and descriptions of the exercises
    track reps, sets, weights, and progress (supports progressive overloading protocols)
    A monthly subscription is $9.99 and a yearly subscription is $59.99
    Download (https://tdeecalculator.net/link.php?
    id=fitbodios&a=19&b=26&c=ID&d=mobile&g=female)

    Like Share
    Share on FB:
    TDEECalculator.net is a participant in the Amazon Services LLC Associates Program, an affiliate advertising
    program designed to provide a means for sites to earn advertising fees by advertising and linking to
    Amazon.com.

    © 2015 - 2021 TDEECalculator.net (https://tdeecalculator.net/)


    Terms (https://tdeecalculator.net/terms.php) Privacy (https://tdeecalculator.net/privacy.php)
    Contact (https://tdeecalculator.net/contact.php)

    You might also like