1.05.2023 11:33 YOUR STATS Calories Needed for a 31 year old, 76 kg Male Like 58K Share You are a 31 year old male who is 173 cm tall and weighs 76 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 with calipers from Amazon, click here (https://tdeecalculator.net/link/?id=caliper&c=TR) Your Maintenance Calories 2,030 calories per day 14,207 calories per week Based on your stats, the best estimate for your maintenance calories is 2,030 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 1,691 calories per day Sedentary 2,030 calories per day Light Exercise 2,325 calories per day Moderate Exercise 2,621 calories per day Heavy Exercise 2,917 calories per day Athlete 3,213 calories per day Ideal Weight: 67-70 kg Your ideal body weight is estimated to be between 67-70 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) 70 kg B.J. Devine Formula (1974) 69 kg J.D. Robinson Formula (1983) 67 kg D.R. Miller Formula (1983) 68 kg https://tdeecalculator.net/result.php?s=metric&g=male&age=31&kg=76&cm=173&act=1.2&f=1 1/5 1.05.2023 11:33 Calories Needed for a 31 year old, 76 kg Male BMI Score: 25.4 Your BMI is 25.4, which means you are classified as Overweight… 🔥 People who use this simple tool (https://tdeecalculator.net/link/?id=foodscale&c=TR) 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 (https://archive.is/xyrPA), your maximum muscular potential is 73 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 77 kg at 10% body fat & 80 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 bulking calories of 2,530 calories per day, which is +500 calories per day from your maintenance of 2,030 calories per day. Moderate Carb (30/35/35) 190g (760 calories) protein 98g (882 calories) fats 221g (884 calories) carbs Lower Carb (40/40/20) 253g (1012 calories) protein 112g (1008 calories) fats 126g (504 calories) carbs https://tdeecalculator.net/result.php?s=metric&g=male&age=31&kg=76&cm=173&act=1.2&f=1 2/5 1.05.2023 11:33 Calories Needed for a 31 year old, 76 kg Male Higher Carb (30/20/50) 190g (760 calories) protein 56g (504 calories) fats 316g (1264 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=31&b=25&c=TR&d=desktop&g=male&cals=2029.5) 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=TR) 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=TR) (https://tdeecalculator.net/link/?id=bathroomscale&c=TR) 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=TR) https://tdeecalculator.net/result.php?s=metric&g=male&age=31&kg=76&cm=173&act=1.2&f=1 3/5 1.05.2023 11:33 Calories Needed for a 31 year old, 76 kg Male (http://myfitnesspal.com) 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=31&b=25&c=TR&d=desktop&g=male) is what most people use and works on iOS/Android. Alternative: Cronometer (https://tdeecalculator.net/link.php? id=cronometer&a=31&b=25&c=TR&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=TR) 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=TR). 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=TR) 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=TR) supplement. https://tdeecalculator.net/result.php?s=metric&g=male&age=31&kg=76&cm=173&act=1.2&f=1 4/5 1.05.2023 11:33 Calories Needed for a 31 year old, 76 kg Male 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). Want to optimize your vitamin intake? This tool (https://vitamincalculator.net/) will provide you with personalized recommendations. 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