10/8/2017 Calories Needed for a 19 year old, 75 kg Male

YOUR STATS Like 6.7k Share

You are a 19 year old male who is 185 cm tall and weighs 75 kg while being Sedentary.

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, click here (https://tdeecalculator.net/link/?id=caliper&c=MA)

Your Maintenance Calories

2,180
calories per day

15,257
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,180 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 1,816 calories per day

Sedentary 2,180 calories per day

Light Exercise 2,497 calories per day

Moderate Exercise 2,815 calories per day

Heavy Exercise 3,133 calories per day

Athlete 3,451 calories per day

Ideal Weight: 74-83 kg

Your ideal body weight is estimated to be between 74-83 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) 83 kg

B.J. Devine Formula (1974) 80 kg

J.D. Robinson Formula (1983) 76 kg

D.R. Miller Formula (1983) 74 kg

BMI Score: 21.9

Your BMI is 21.9, which means you are classified as Normal Weight…

Attention! People who use this amazingly simple tool (https://tdeecalculator.net/link/?id=foodscale&c=MA) lose significantly more
weight 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

https://tdeecalculator.net/result.php?s=metric&g=male&age=19&kg=75&cm=185&act=1.2&f=1 1/3
10/8/2017 Calories Needed for a 19 year old, 75 kg Male

How ripped could you get? According to Martin Berkhan's formula (http://www.leangains.com/2010/12/maximum-muscular-
potential.html), your maximum muscular potential is 85 kg at 5% body fat. Most people have no desire to be 5% body fat though, so
you'd be 89 kg at 10% body fat & 94 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 2,180 calories per day.

Moderate Carb (30/35/35)

163g (652 calories)

protein

85g (765 calories)

fats

191g (764 calories)

carbs

Lower Carb (40/40/20)

218g (872 calories)

protein

97g (873 calories)

fats

109g (436 calories)

carbs

Higher Carb (30/20/50)

163g (652 calories)

protein

48g (432 calories)

fats

272g (1088 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? Work from these recipes (https://tdeecalculator.net/link.php?

id=anaboliccooking&a=19&b=22&c=MA&d=desktop&g=male)

Calorie Tracking Tools

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

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10/8/2017 Calories Needed for a 19 year old, 75 kg Male

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

(https://tdeecalculator.net/link/?id=bathroomscale&c=MA)
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=MA)

(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=22&c=MA&d=desktop&g=male) is really

good for tracking your micronutrients to find deficiencies

2 Supplements Every Man Should Take

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